Tag: Gummi Bear

Musical Bears: a 1950’s beatdown

by Sparrow

Ode to a decade when cars were fast, rock was king, and a slide ruler was a calculator. 

Musical Bears made its debut.

Shredtember Day 2

WOR:

50 Side Straddle Hops

Butterfly stretches. Arms Circles. Toe touches.

Rock Around the clock.

Clock merkins, 1 per hour, forward and back. (24 merkins)

Clock Burpees, 1 per hour, forward, and if you can make it, back.

Jailhouse rock

Any combination of Grave diggers, Kettle bell swings, and bent over rows

The Twist

Any combination of American hammers, Block weighted American hammers, and the twist dance move.

Musical Bears

(Workout, Crawl, Find a spot)

Setup: Arrange coupons in a tight circle, 1 per pax. Remove 1 coupon and pax from the circle and move them to the center of the circle. 

Action: Call out an exercise (i.e. big boy situps to 50) everyone in the circle begins the exercise. Whenever the first Pax gets to 50, he begins to bear crawl around the outside of the circle clockwise. The pax who was in the middle of the circle immediately jumps out to fill in the open spot vacated by the first PAX. This means that now there is one spot too few, like musical chairs. After the first PAX completes a full trip around the circle, he looks for an open spot to land (signified by an unoccupied coupon). 

Finish: As each PAX finishes the rep count, he begins to bear crawl clockwise around the circle. Everyone must go their original spot, or if it is occupied, past it until they find a new spot. The last PAX will not be able to find a spot. He ends up in the middle of the circle. It’s his job to call out the next exercise, with either 25 or 50 reps.


We did a lot of rounds of Musical Bears. Most Pax agreed that this workout was harder than expected.

Sparrow, Panhandle, Davinci, Aloha, Wet burrito, Bad Debt, Bloomer, 8-Track, BOGO, Panda Express, Big Mac, Beaker, Saga, Jolly, Crack, Banks, Cookies, Cheese, Tortuga, Y2K, Katniss, Gummi Bear

You Do Murph Monday aka Heist’s VQ 2021.07

by backblasts

PAX:

Heist, Sparrow, Cookies, Shiplap, Hotbox, Tortuga, Katniss, Jolly, Gummi Bear

WOR:

– air squats

– merkins

– bent over rows

– curls for the girls (and for the arms race)

– arm circles

THANG:

– Murph. Only Murph.

MOLESKIN:

July 4th provides an opportunity to celebrate our country and the freedom’s we enjoy. What is freedom? Freedom is the capacity to choose wisely and to act well as a matter of habit (and virtue). When considering how to be free, we should remember the weaknesses and vices we must first conquer. St. Thomas Aquinas defines effeminacy (not to be confused with femininity) as an unwillingness to put aside pleasure in order to pursue what is difficult, and sloth as an aversion to what is difficult. In other words, the effeminate man skips the Murph because he enjoys sleeping in. The slothful man skips the Murph because he loathes the hard work of the Murph. We must conquer both of these weaknesses if we want to be properly free and choose the Murph (or any other good). So let’s be grateful for F3 for teaching us the discipline necessary to conquer weaknesses that limit our freedom, let’s be grateful for the freedoms we have inherited as citizens of this country, and let’s strive to be men that deserve what we have been given.

COT:

Prayers for . . .

– the Armenians that have recently encountered Sparrow and the Gospel for the first time,

– Cookie’s entering his last week of work,

– Tortuga’s wedding anniversary is today,

– Hotbox 2.0 has a birthday today,

– Heist is expecting a baby Sept 20.

Sparrow’s Intro to Old Testament

by Sparrow

This workout was designed so that someday, somewhere, a man would make an intelligent comment about the Old Testament, and get some raised eyebrows from those around him. “How would you know anything about that?” they ask incredulously. “Well, you see, I one time did this workout…

“Motivators”, which were actually side straddle hops.
Tap-y-Taps.
Calf stretches.
Mountain man poopers
etc.

The Creation of the Universe


1 In the beginning, God created the heavens and the earth. 2 The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.


Hold Superman like you’re hovering over the face of the waters.
Progress to Al Gore
God makes man: Man Makers X 10

The Garden of Eden

Calf raises around the garden. Eye to eye with your fellow PAX, enjoying relationship and a non-stressful exercise. Pass an apple from PAX to PAX until somebody succumbs to temptation and bites the apple.

The Fall of Man

Saga bites the apple. All hell breaks loose. 10 burpees.

Noah’s Flood

Pax pair up and complete 100 merkins and 100 squats together, then choose an animal and do that crawl up the hill, two-by-two. Circle up at the top of the hill to form an ark, then do flutter kicks and leg raises. The ark lands on Mt. Ararat.

The Tower of Babel

“Come, let us build ourselves a city and a tower with its top in the heavens, … And the Lord came down to see the city and the tower… and there confuse their language, so that they may not understand one another’s speech.” PAX TOWER/Human Pyramid.

Call of Abraham

God calls Abraham to leave his home. Abraham follows God. Abraham believes God’s promise even though in his own lifetime he didn’t see all of it fulfilled. The promise was true, and Abraham became a mighty nation. AMRAP Big boy situps 2 Minutes.


We give Isaac a miss.

Jacob and Esau

Jacob grasped the heal, we do one set of pull ups, your personal max. God renamed Jacob into “Israel” Jacob had 12 sons, who became the 12 tribes of israel. One of them was Joseph.

Joseph and the Coat of many Colors

Chest presses while we learned that Joseph was enslaved by his brothers. God had a plan for Joseph to be the leader of Egypt, a savior of his people, and the training ground for all of that was slavery and prison. Joseph saved his family by storing up grain before the entire world got hit by a famine.

Slavery in Egypt

Joseph’s family (Israel and his sons) were saved by traveling to Egypt and getting fed, but eventually things took a turn for the worse. Pharaoh enslaved the Jews. They spent their time making bricks. The PAX did 20 grave diggers, then a rifle carry up hoffa.

Exodus: Let my people go

God gives Moses a special upbringing and leadership training, and then tells him to go talk to Pharaoh. Moses complains, but it turns out God was right. Moses tells Pharaoh that God says “let my people go.” During the 10 plagues, God told his people to paint their doorways with the blood of a lamb, so that the angel of death would pass over their house. That sounds strange, but Christians also believe that the blood of Jesus is also able to spare us from death. PAX do squat thrusters reminiscent of painting an overhead doorway.
After 10 plagues and the death of his son, Pharaoh lets them go.

10 commandments

God gives Moses the 10 commandments while they are in the desert. Pax do 10 block merkins (later in the workout).

Wandering in the wilderness

God’s people make it right up to the edge of the promised land, but they refused to obey God and go into it, so he told them they could wander for a while (40 years) while they thought about it. PAX go for a fast jog (a fog) with an emphasis on picking up the 6, which creates the sensation of wandering.

Promised Land

PAX enter the promised land and enjoy some much needed rest.

moleskin

The Old Testament is a beautifully written collection of history, poetry and prophecy. It tells the story of a God who desires relationship with us. If you find yourself asking “Why God?”, read the Old Testament and ask yourself “Why People?” People do some silly things, and God keeps moving towards us in relationship.

COT. Prayers.

KUBB with 28

by Tortuga

Backblast

AO Mastodon, 5/18/21, 5:30AM

Twenty-eight PAX posted for a friendly beatdown this beautiful morning.  After a quick WOR of 5 count motivators, OYO arm circles and Michael Phelps, and 10 copperhead merkins IC, we moseyed over to Dan Taylor alley for Thang One.

Thang One: KUBB 1

With way more men than I anticipated, I made some modifications to my plan as we moseyed to Dan Taylor. KUBB was set up between two soccer goals. Men partnered up. I sent seven pairs to one side of the pitch and seven to the other side. In each partnership, one HIM ran around a marked route while the other earned tosses and tossing.  A toss was earned with 30 merkins, 30 lunges, or 30 squats. When a team knocked a block down, the PAX present on that team ran a short lap around their soccer goal before continuing. When the runner of the pair returned, partners switched roles.

Instead of tossing a baton at the blocks, PAX could choose to take a frisbee and attempt to hit a set target. A successful hit resulted in a free block knock down. 

Once a team knocked down all the blocks they did ten burpees before attempting the king.

Team 1 was victorious in round one.

Thang Two: KUBB 2

Same as round one with shorter running route, 15 reps each: hand release merkins, Bonnie Blairs, jump squats.

Team 2 won this round.

Mary/ tie breaker

Back at the flags teams circled up for a plank-off to determine the winner. After a few minutes of planking, merkins were mixed in.  With six or seven PAX left we went to plank with arms bent to 90 degrees.  It came down to Waterboy and BigMac with Waterboy pulling off the win. Go team 2!

NOR: Gummi Bear, Wet Burrito, Doublemint, Panda Express, Ralphie, Achtung, BOGO, Captain Crunch, Shiplap, Saga, Binford, T-Bone (respect), Hot Box, Cookies, Cheese (respect), Bloomer, Panhandle, Jolly, Crack, Sparrow, Getaway, BigMac, DaVinci, Waterboy, Watson (respect, respect, FNG), Beaker, Heist (FNG), Tortuga Q

COT: Prayers for Crack’s M with a doctor’s appointment for a long term problem on Friday, Crack’s family as K-Pop graduates, his oldest comes back home from her internship, and all the changes coming their way, Tortuga and his M go to a new psychologist this Friday for some intensive therapy for her anxiety.

Praise for bodies that work and men to push us on.

BACKBLAST: Thursday, May 6, 2021 “Sands of Time” 5:30AM @ AO Mastodon

by backblasts

We did PT with sandbags. Pretty simple stuff.

WOR:

20 Bat Wings

20 Goofballs

40 Slow Merkins lifting alternate leg (the moaning started here)

THANG 1:

PAX take turns with Sandbags going from lantern to lantern around the AO Path

At each lantern:

PAX with the Fat Man (120lb sandbag) calls an exercise from the pool of suggestions or comes up with something of their own and all the PAX do that exercise.

  • Fat Man does 10 reps

  • Small Bags do 20 reps

  • Bagless do 40 reps

Once complete do the holding exercise for the 6

Drop the bags and someone else carries it.

Sandbag

Bagless

Holding Exercise

Chest press

Merkins

People’s Chair

Side Lunges

Plank

Bent over Rows

Tricep Dips

Boat

Squat-press

Air Squats

Reverse Plank

Curls

Leg curls

Canoe

Good Morning

Al Gore

Overhead squat

No Surrenders

Side Plank

Split Squat

Low squat

We had enough sandbags and PAX that everyone had one turn with Fat Man, and had a small bag about every 2nd or 3rd lantern.

THANG 2:

Man Rise up Hoffa, sandbags included, Sandees/Burpees at the top. Shiplap did his sandies with the Fat Man followed by Nantan Banks getting in his own 10 bonus reps. YHC tried one with the Fat Man and found it could barely be lifted overhead, so the workout ended abruptly.

Mosey back to the flags was definitely slow today.

NOR: Aloha, Archive, Banks, Beaker, Big Mac, BOGO (FNG), Cookies (Q), Dress Code (FNG), Gummi Bear, Hotbox, Jolly, Katniss, Picasso, Shiplap, Sparrow, T-Bone ¡Respect!, Tortuga ¡Respect!, Wet Burrito ¡Welcome Back!

Capture the Bag

by Sparrow

A fast paced, high-heart-rate role playing game with dedicated roles for runners and ruckers. 


If future pax are reading through backblasts looking for ideas, I recommend skipping this one. It was a lot of fun to plan, but would have worked better with a smaller field of play or about 20 more PAX. Regular capture the flag might be fun to try. If you need a visual cue to recognize who is one what team, I thought “hats vs heads” worked well.

For natural and healthy reasons, our Mondays are divided between ruckers and runners. But there is much that unites us, not the least of which is sweating with friends before the sun comes up.

A game was designed with the following goals

  1. Ruckers carry heavy things
  2. Runners gonna run
  3. Everyone sweats 

Before the game starts, each pax will choose a running or rucking role, and maintain that role for the entire game. 

Runners will be running throughout the game, unimpeded by weight or pain stations. 

Ruckers will be carrying their rucks and occasionally a sandbag. Runners cannot carry. 

The entire pax will be divided evenly into two teams, with the runners and ruckers split evenly between the teams. 

The AO is divided into two even halves, four bridges divide the territory. Islands belong to the Northern team.

All of our available sandbags will be divided evenly between the two teams, let’s say team had 2×60 pound sandbags. 

At the start of the game, the ruckers on each team will carry their sandbags away from the starting bridge all the way to the other end of the park. If all pax reach the other end, they earn one point (In hindsight, this was probably unneccessary. It did create a more traditional ruck feel, but used up most of the time that could have been spent playing the strategy game).

The ruckers are trying to defend their sandbags by moving them around  constantly or by stashing with partial visibility them within 12 feet of the outer track.  Each sandbag was given a “certificate of visibility,” which had to be visible. (in hindsight, we had more daylight than expected and slightly less visible sandbags would have been fine.)

When ruckers are on their home turf, they will be referred to as “defensive ruckers”.

When a Rucker leaves his home turf and crosses a bridge in search of the other team’s sand bags, he is acting as an offensive Rucker. 

The runners primary job is to gather intelligence for their team. Runners should be able to spot the location of stashed or moving sandbags and report it to their Rucker teammates. Stashed sandbags must always be visible from the outer track. Runners also have the ability to send an offensive pax to jail when he is discovered out of his home territory. Finally, runners can empty their own jail by running past and tagging it. (in hindsight, the runners mostly just ran.)

In order to steal a bag, the offensive team has to challenge the defensive team to an exercise. If there are more than 2 pax involved, the challenges take place man-to-man. If one team is outnumbered, their pax have to compete more than once. For this reason, numbers are an advantage.

In the end, Archive’s team was a strong contender, both in strategy and exercises. Sparrows team (hats), proved a competent defender. Each team stole one bag, defended one bag, and made it across the park, for a tie score of 3:3.

Welcome FNG “Babysitter”
Welcome back Kotter, “Picasso”

3.24.2021 – This Goose Was Cooked (Martyr Q) @AO Tarpit

by backblasts

Warm-O-Rama

Early morning gloom, so early the sun hadn’t even posted yet, but 13 PAX had (well 12 had and SAGA would be joining shortly) (Babe, Panhandle, Shiplap, Banks, Whittler, Da Vinci, T-Bone, Gummi Bear, Noodles, Tortuga, SAGA, Katniss, Big Mac (QIC)).

Disclaimer (and Spoiler) Jan Hus found a cause worth dying for, an F3 morning workout is not worth dying for. Modify as necessary.

Warm-o-Rama:

Jan Hus – Born in the late 14th century. The exact year is disputed (sometime in the range of 1369-1375)

14 burpees

Born in Husinec, literally “Goosetown” from whence he received his surname.

10 Goose steps (like a tin soldier but elevate foot on ground to tip-toe)

Born into poverty to peasant parents,

10 lunges

Huss trained for the priesthood "I had thought to become a priest quickly in order to secure a good livelihood and dress and to be held in esteem by men."

10 good mornings

Committed to study hard

10 mountain climbers

Headed to Prague

Mosey to wheel

Earned his bachelors, masters and doctorate – 50 curls for bachelors run the hill, 50 bent over rows for masters run the hill, 50 overhead press for doctorate run the hill.

Along the way ordained- Rifle carry up and down the hill.

Encountered the writings of John Wycliffe, stirred interest in the Bible. "When the Lord gave me knowledge of Scriptures, I discharged that kind of stupidity from my foolish mind."

Preacher at Prague’s Bethlehem Chapel (Seats 3000) Preached in Czech not Latin

Mosey to the stadium and run the steps

Starts placing more emphasis on Bible, and more authority on church councils. Re: Bible "desiring to hold, believe, and assert whatever is contained in them as long as I have breath in me."

20 thrusters to lift up the Word of God.

Rift emerges, German and Bohemian sects, Two Popes vie for rule of Christendom

Murder bunnies to opposite ends, rifle carry back. It’s a race.

Everybody loses, both popes deposed. Church council elects Alexander V. Alexander bribed to side against Huss. Huss is branded a heretic and excommunicated. Excommunication only on paper.

Continues to preach.

20 thrusters to lift up the Word of God.

Antipope John XXIII replaces Alexander. Tries to raise money to conquer others vying for papal authority by selling indulgences. Huss is outraged.

10 Blockbees.

Speaks out and is excommunicated for real this time.

Mosey back to Wheel.

1414 – Council of Constance, Huss invited by Holy Roman Emperor, promised safe conduct and enticed by possibility of significant church reforms agreed to travel.

Two Laps around the wheel and then rifle carry to flag.

On arrival immediately arrested and asked to recant on views (papal authority is higher than protection of Roman emperor). No recanting, stops appealing to king, structures of medieval church or even the pope. He appeals to higher authority, Jesus Christ.

20 thrusters, uphold the Word of God.

He is buried in a mound of wood up to his neck. Asked one last time by Duke of Bavaria to recant beliefs.

"No, (said Huss;) I never preached any doctrine of an evil tendency; and what I taught with my lips I now seal with my blood.

20 thrusters

From Foxe’s Book of Martyrs "You are now going to burn a goose, (Huss signifying goose in the Bohemian language:) but in a century you will have a swan which you can neither roast nor boil." If he were prophetic, he must have meant Martin Luther, who shone about a hundred years after, and who had a swan for his arms.

Every account I’ve read has him singing hymns as he died in the flames.

Moleskin – There are many cries for justice these days. I’m not sure I could clearly state what the word means, but by listening to those crying out it seems to be a deep sense that all is not right in the world and a longing for something better. Perhaps the climax of Huss’s life is the point when he stops appealing to any earthly authority. All had let him down, the Bavarian King, the Roman Emperor, the Medieval Church and the Pope, all he has left is Christ, and it is to Christ he makes his final appeal. As Christians, we lament injustice, but it does not surprise us. Our hope is not in any of the institutions of earth but in Christ.

Prayer: Babe’s grandfather, T-bone’s M (medical procedure), Noodles for wisdom in job-related conversations.

3.20.21 — The Vanilla* Spartan

by f3captcrunch

In the early dawn 12 PAX (Banks, Jolly, Panhandle, DaVinci, HotBox, Katniss, Beaker, Bloomer, Saga, Gummi Bear, Tortuga, Capn Crunch(QIC)) found themselves at a frost covered TAR PIT where YHC was eager to start the clock. After a quick warm-up of usual exercises, and some mumbled comments about leg-work. They shouldered the available sandbags and ruck (120/65/65/30, respectively) and did a recon mosey of the south football field, ultimately deciding to make due with the IronPAX field despite its tarp cover.

Having attempted a full Spartan at the Mastodon without success on multiple occasions, the Q had his eye set on the full 30 rounds today, with ample time available if they didn’t mess around. He had full faith in the PAX.

Warm-o-Rama:

  • Motivators x 7
  • Mountain Man Poopers IC x 10
  • Abe Vigodas IC x 10
  • Sandbag recon mosey

The Spartan:

Having attempted something like a Spartan a few times, always with heavy modification, this would be the first time the F3-Wheaton crowd had done it vanilla (i.e., flat ground, 100 yards, no coupons), and the routine was new to many of the PAX. Thankfully it was incredibly easy to explain. But that didn’t stop the Q from failing to fill in all the details, opting instead to start the PAX off with just the first third having been verbalized.

Rounds 1-10: The Time Hack

  • Run 100 yards, 10 Merkins, mosey back, EMOM — This was vanilla enough. However, our mosey was timed, and an aggressive benchmark of EMOM Spartans was thrown down by the Q, while still waiting for the return of the 6 before starting each round. We were close, but averaged about 1min 12 seconds overall, for a 12 minute finish time on this third. The Q decided a quicker pace was needed to ensure victory.

Rounds 11-20: The Millennial Mosey

  • Run 100 yards, 10 Merkins, 30 LBCs(Millennial style) — To shorten the cycle time without killing the 6, we dropped the mosey, and instead “rested” for the length of time it took for the first PAX to reach 30 LBCs. At that point all PAX jumped to the line for the next run.

Rounds 21-30: No Bag Left Behind

  • Run 100 yards, 10 Merkins, mosey back (+sandbags) —With the time gained by the Millennial cheat on the middle third, we had 20 minutes left in the Q to finish the final 10 rounds. We could afford an actual mosey. The group was fairly close together on pace, so the Q explained that the sandbags were there in case someone was too far ahead of the group and needed more resistance in their workout. The PAX took this as an invitation and for most of the remaining rounds all bags were shouldered for the first half of the run (dropping them at the 50 yard and finishing the sprint).

Finishing with a few minutes left on the clock, they rounded out with some Mary, and appreciated just how much hip-flexors are involved in our favorite “ab” exercises.

3MoM:

  • Ol’ Ironsides: (Boat/Canoe + American Hammer IC x 10) x 2
  • Oblique LBCs — Right IC x 10, Left IC x 10
  • LBCs IC x 10

MOLESKIN: Break your tasks into small chunks and keep chipping away. Achieve what you set out to do.

COR/NOR/COT: Prayers for Jazz Hands’ friends Bryan and Lauren — Wisdom for Hot Box and M as they seek to navigate family conversations — For Tortuga’s M and Saga’s M — for all the brothers, that they would lean into life / work / family as well as they do their workouts, and that we would both have and give support in those spheres.

Glad to hang with the TAR PIT boys after a long time away, seeing faces old and new and appreciating just how much is going on across F3 Wheaton in a given week. Not captured on film, but seared in my memory of this morning: The glory of Gummi Bear’s tireless flying across a field of frosted grass yards ahead of the pack. DaVinci’s dogged grip on his bag for the full 100 yards plus the merkins and the return. Bloomer cleaning 120 pounds just like everyone imagines themselves doing in the moment before their first attempt.

The TAR PIT HIMs and their weight
Post-Spartan Mood

“Stairway to Mary” aka “Mary’s Ladder” 01/30/2021 @ AO TARPIT

by backblasts

 

This workout was advertised as having stairs and having Mary, several brave HIMs accepted the challenge.

Quick Warmorama with Motivators gave way to a trek around the football field carrying sandbags on the extended ladder. 4 PAX at a time, cycling through so everyone gets warm.

Landing at the base of the stairs for the Thang, the less literal ladder on the board was revealed. PAX were given choices of Mary with a quantity that needed to be populated onto the board in multiplier slots from 1 to 10 then back down to 1. As the rules were explained there was significant chatter requesting clarifications, and whether we would be able to complete the entire ladder.

Here is how it worked.

 

  1. PAX would note the exercise posted on the board, including the multiplier, running up the stairs and completing all reps at the top of the hill, then running back down the paved slope (driveway).

  2. Back at the board, for each PAX if there was already another exercise posted that they have not completed then they would repeat step 1 with that exercise.

  3. If a PAX returns to the board and they have completed all posted exercises then they choose a new exercise to post in the next available slot and perform a “posting fee” of 30 burpees or 30 sandbag exercises (squats, curls, rows, overhead presses, etc.) then proceed with step 1 based on the exercise they just posted.

Here is what the PAX chose:

1 x 100 100s

2 x 5 Plank Up-Downs (High low plank)

3 x 10 BBSUs

4 x 20 LBCs

5 x 15 Dollys

6 x 30 Leg Raises (thanks @Saga)

7 x 5 Flutter Kicks (4ct=1)

8 x 5 American Hammers

9 x 5 Crunchy Frogs

10 x 20 LBFC (thanks @Captain Crunch)

9 x 1 Plank Up-Downs (High low plank)

8 x 10 Leg Raises

7 x 40 LBCs

6 x 10 Manatees

Incomplete exercises left hanging that would have filled 5-1

20 Flutter Kicks (4ct=1)

20 BBSUs

25 Dollys

20 American Hammers

15 Crunchy Frogs

Warning to all, this workout will be brought again, probably sometime late spring and summer with more choices thrown in, including more of the much needed back exercises to balance them out.

Cookies VQ: 12/30/2020 @ AO TARPIT

by backblasts

After an overnight snow turning to rain creating extremely wet and “crunchy” conditions, this morning the rain tapered off at TARPIT for 45 minutes allowing 9 HIMS to emerge for a beatdown treating their cores with special honor. @Shiplap @T-bone @Hotbox @Da Vinci @Archive @Big Mac @Gummi Bear @Tortuga (Respect), and @Cookies marked their workouts in the temporary trappings of the ground, the snow will melt and wash away but their gains will remain. The only angels in the snow this morning were the PAX!WOR: Arms out the whole time, core tight
“Baseball” Bat wings and lunges – like bat wings, eagle wings, or dragon wings, but holding two baseballs in each hand. Forward circles with palms down, backward circles with palms up.
· 20x small forward, 20x small backward (fast)
· 20x medium forward, 20x medium backward (fast)
· 10x large forward, 10x large backward (slow)
· 20x bringing arms together in front and crossing over then as far back as possible (like Michael Phelps but slow)
· 20x bringing arms together overhead then all the way down at sides (medium pace)
· (Q forgot the last one) 20x standing lunges with arms straight out to the sides or at right angles then twist at the torso as far as you can without bending in the direction of the forward knee
10x SLOW Abe Vagodas (keep holding baseballs if you want)
15x GoofballsThe stairs/hill running activities were shelved for a future beatdown due to the wet/slippery conditionsTHANG: Paired up and each pair carried a coupon and a baseball bat to the grass on the far side of the field for a paired up AMRAP in 5 minute segments. One PAX in the pair performed the A exercise, the other the B exercise until one of them called switch then they would switch, alternating thusly for 4 minutes then a new A/B exercise was assigned during the 1 minute rest period. While this was an AMRAP workout, PAX were reminded that form is more important than sheer number or reps, focusing on correct shape of the spine and protecting their lower backA1 – Plank up/down with an Annie
B1 – American HammerA2 – Nolan Ryan
B2 – Lunge position but leaning forward (straight back), one arm coupon rowA3 – Coupon pull through
B3 – LBBBCs (LBCs w/ or w/o a baseball bat behind neck, only lift one side of the body with each crunch)A4 – Sit Through
B4 – Marching bridgeA5 – Dancing Bear
B5 – BBSU, twisting alternate elbow to kneeFinisher:
5 sets: Sprint to the fence and back then 5 flutter kicks (two kicks with each foot counts as 1) followed by a clockwise and counterclockwise Outlaw
Hold Al Gores for the 6
Laying down in the snow some of us took a couple of back stretches while @Gummi Bear tried hitting snowballs with the baseball bat
Mosey back to the parking lot for COTMoleskin:
1 Corinthians 12:12-23

12 The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. So it is with Christ. 13 For we were all baptized by one Spirit into one body–whether Jews or Greeks, slave or free–and we were all given the one Spirit to drink. 14 Now the body is not made up of one part but of many.15 If the foot should say, “Because I am not a hand, I do not belong to the body,” it would not for that reason cease to be part of the body. 16 And if the ear should say, “Because I am not an eye, I do not belong to the body,” it would not for that reason cease to be part of the body. 17 If the whole body were an eye, where would the sense of hearing be? If the whole body were an ear, where would the sense of smell be? 18 But in fact God has arranged the parts in the body, every one of them, just as he wanted them to be. 19 If they were all one part, where would the body be? 20 As it is, there are many parts, but one body.
21 The eye cannot say to the [oblique], “I don’t need you!” And the head cannot say to the [lower back], “I don’t need you!”22 On the contrary, those parts of the body that seem to be weaker are indispensable, 23 and the parts that we think are less honorable we treat with special honor.

We lift up all of this PAX, our Ms and 2.0s. We lift up all that cannot join us in the gloom because their bodies don’t work the same as ours or their schedules make it impossible. We remember that in the body of Christ we are all together and interdependent but also all dependent on Christ.