Scenic Gaisman Park

THE SCENE: Weather was pleasant; waiting for it to turn bad tomorrow.
F3 WELCOME & DISCLAIMER – DONE
WARM-O-RAMA:

Side-stradle-hop IC x30
Burpees OYO x10
Imperial Walkers IC x15
Daisy Pickers IC x15
Slow Windmills IC x15 Mosey to playground


THA-THANG:

Burpee broad jump across playground OYO (hold plank until all in)
Mosey around playground
Big Boy Situps x20 OYO (hold plank until all in)
Mosey around playground
Carolina Dry Docks x15 OYO (hold plank until all in)
Mosey around playground
Merkins x15 OYO
Mosey to parking lot

Suicides Round 1 – concrete line to first tree and back; then concrete line to first speed bump and back
Suicides Round 2 – concrete line to second speed bump and back
Mosey to playground

MARY:

PAX got to choose their own Mary, one-at-a-time:

(YHC) – Little Baby Crunches IC x30
Bookworm – “W” IC x8
Squeegee – Flutter Kicks IC x15
Mothballs – Freddy Mercury with leg extensions IC x15

Mosey to parking lot
Burpees x10 OYO
Slow Windmill IC x15


COUNT-OFF & NAME-O-RAMA

4 PAX – Park Bench, Bookworm, Squeegee, Mothballs


CIRCLE OF TRUST/BOM:

YHC started a new job this year.  It reminds me to start with a blank slate with my new co-workers and don’t let them be defined by conventional opinions about them.  Assume positive intent.

Prayers for Squeegee’s wife with a loose tooth and Park Bench with 2.3 on the way.

MOLESKIN:

Thanks everyone for coming out.


ANNOUNCEMENTS:
Squeegee mentioned a running tour of Downtown Memphis this Saturday at 6:45am.  More information in the Slack channel.

Bingo B.O.M.B.S. and other assortments

THE SCENE:  It was 21 degrees and dark.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 25 IC
Squats x 10 IC
Daisy Pickers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 25 IC

THA-THANG:

B.O.M.B.S.
11s (Pull-ups and Inverted Gas Pumps)
Handstand Pushups x 10 OYO
Burpees x 10 OYO (Penalty for having no flag)

MARY:

Elevated Pickle Pounders x 15 IC
Peter Parkers x 15 IC
Flutterkicks x 25 IC
Freddie Mercury x 25 IC
American Hammer x 10 IC

COUNT-OFF & NAME-O-RAMA:  4 PAX (0 FNG):  Judah, Underage, Dewey, Toms (QIC)

CIRCLE OF TRUST/BOM:  Think about how you can contribute, not only how you will be compensated.  This applies to how we work, how we serve our family, and how we help those in need.

MOLESKIN:  It was 21 degrees and dark.

ANNOUNCEMENTS:  None.

400 rep gloomy beatdown

THE SCENE: Weather app made it seem colder than what it was…

F3 WELCOME & DISCLAIMER

Yeap – Twice because Bookworm was not listening to me the first time.


WARM-O-RAMA:

In cadence…

Daisy Pickers

Windmills

Squats

52 side straddle hops (people might have cursed me here, oh well… life goes on :D)

Arm Circles

Merkins

Stretch OYO

THA-THANG:
Lap 1 – Squats

Stop 4 times. 80/60/40/20 reps

Lap 2 – Merkins

Stop 4 times. 80/60/40/20 reps

MARY:

Ain’t nobody got time for that.

COUNT-OFF & NAME-O-RAMA
8 PAX (1 FNG – Underage) – Meatball, Moth
Balls, Park Bench, Bookworm, Tree Hugger,  Squueegee, Judah (Q).

CIRCLE OF TRUST/BOM:

Reflecting on being a dad two things are clear:

  • God has a plan for my kids.
  • I am not big enough to mess up God’s plans.

That said, encourage everyone especially myself to lose myself in the Word to become a better dad.

MOLESKIN:

Think about icy conditions for next Q if we are going around a track.

T-CLAPS to Squeegee for guiding the way in the icy track this AM!

ANNOUNCEMENTS:
Check Slack for announcements

Rainy Activities

THE SCENE:  Rainy, cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Windmill x 10 IC
Imperial Walker x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 10 IC
Squats x 10 IC (1 is 1)
Merkins x 10 IC (1 is 1)
SSH x 15 IC
Squats x 15 IC (1 is 1)
Merkins x 15 IC (1 is 1)
SSH x 20 IC
Squats x 20 OYO
Merkins x 20 OYO
SSH x 25 IC
Squats x 25 OYO
Merkins x 25 OYO

THA-THANG:

Handstand Merkins x 5 OYO
Merkins x 5 OYO
Handstand Merkins x 10 OYO
Merkins x 10 OYO
Handstand Merkins x 15 OYO
Merkins x 15 OYO

Mosey to Playground

Inverted Gas Pumps (plank with legs in swing, pull knees to chest) x 10 OYO
One Leg Lunges (off foot in swing) x 10 each leg OYO
Pullups x 10

Rinse and repeat.
Rinse and repeat.
Rinse and repeat.
Rinse and repeat.

Mosey to Startex

Line up on edge of parking space.  Perform inch worm.  Broad jump to far edge of adjacent space.  Perform Burpees x the number of broad jumps it took you to get there.  Rinse and repeat x 4, adding one additional parking space each time.

Once all in, perform Burpees x 7 OYO (which is the number of short, baby, “is his leg asleep?” jumps it took Toms on the last set.  Do better, Toms.)

Bear crawl across short length of parking lot.  Squats x 25 OYO.  Crawl bear back.  Squats x 25 OYO.

Lunge walk across short length of parking lot.  Merkins x 25 OYO.  Reverse Lunge walk back.  Merkins x 25 OYO.

MARY:

Pickle pounders with feet elevated on the wall x 30 OYO
Peter parkers (legs only) with feet elevated on the wall x 10 each leg OYO (this was essentially an inverted, slower mountain climber)
American Hammer x 25 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX (0 FNGs).  Gus, Judah, Bookworm, Meatball, Toms.

CIRCLE OF TRUST/BOM:  Make decisions today that are consistent with who you want to be in the future.

MOLESKIN:  I really didn’t want to post this morning, much less Q.  T-Claps to the PAX for joining me and putting up with my brain.  I didn’t regret it.

ANNOUNCEMENTS:  None.

Exercise Cluster Jungle Gym Mile

THE SCENE: Cool, but dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hillbilly IC x 15

Imperial Walker IC x15

Butt Kicks IC x15

Pickle Pounder IC x15

Merkins IC x15

THA-THANG:

Mosey to the exercise cluster.

3 reps of 3 exercises on rotation at the exercise cluster (about 15 sets)

  • Rowing
  • Dips
  • Box Jumps

Mosey to the jungle gym (around the track).

5 reps of 3 exercises on rotation at the jungle gym

  • Derkins
  • Squats
  • WWI Sit-ups

25 pull-ups to wrap up the jungle gym.

Mosey back to the flag.

4 exercises across the parking lot and back-

  • Bear Crawl
  • Lunges
  • Crab Walk
  • Long Jump

MARY:
Flutter Kick IC x20

American Hammer IC x20

Heal Touch IC x20

Lil baby crunchers IC x20

COUNT-OFF & NAME-O-RAMA
Toms, Bookworm, Meatball, Mothballs
CIRCLE OF TRUST/BOM:
Healing is a process. We can have a redemptive healing, but often times there are smaller ways we need to continue to pursue healing, and our healing comes from God.

Prov. 4:20-22

Psalm 147:2

Cluster “F” featuring Climbarooskis™!

THE SCENE: Cool, around 40 degrees. Lots of puddles and other assorted wetness from the night before.  Prime “sliding” conditions.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH IC x 19

Imperial Walkers IC x 15

Mummy Kicks IC x 15

Daisy Pickers IC x 15

Finkle Swings

Thigh Stretches – pull twice, so nice!

THA-THANG:
We moseyed over to the “fitness cluster” for a little cluster “F” (1st F).  Upon arrival we completed an AMRAP circuit with 7 exercises, each employing the equipment in the “fitness cluster”. 10 reps each.

The exercises (and equipment) were as follows:

  • Dips –  on the parallel bars
  • Modified pull-ups (or Australian shepherds) –  on the not parallel bars
  • Lunges – on the thing with three weird platforms to stand on  and a pole in the middle
  • Climbarooskis™! – on the slippery metal ladder
  • Calf raises (some went onto become fully grown cattle) – beneath the slanted beam with numbers on it
  • Derkins – on the zig-zaggy beam near the ground
  • Box jumps on the bench-like object

And then a mosey to the playground and back for good measure. Approximately 5 rounds were completed.

MARY:
Mary was completed amongst the cluster before a quick mosey back to the shovel flag.

It consisted of :

Flutter kicks IC x 15

LOLs IC x 15 (left leg) and x 10 (right leg)

COUNT-OFF & NAME-O-RAMA
11 PAX, 0 FNGs – Passport, Shoestring, Toms, Soybean, Squeegee, Bottomless, Ergo, Teacher’s Pet, One and Done, Bookworm, Dewey (QIC)
CIRCLE OF TRUST/BOM:

“Teach us to realize the brevity of life, so that we may grow in wisdom.” Psalms 90:12

The last year went by so fast. Time is short. Some of us need the wisdom of slowing down – spending more time our M, our 2.0s, our Creator, or in self reflection.  Some of us need the wisdom to know when to speed up, in setting goals and reaching them. We don’t have a lot of time on this earth. Make it count!

MOLESKIN:

A fun, semi-last minute Q(ewey)! Great being at the Bingo Hall for the first time. Thankful for all 11 PAX who showed up and put in some work.

ANNOUNCEMENTS:
Equinox challenge – check it out on SLACK.

the T in T-claps does not mean thunder.

THE SCENE: Wet. Shoestring made sure to mention that several times. Muddy as well
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Shoulder rotations OYO
  • Abe Vedgoda IC x 10
  • Daisy Pickers IC x 10
  • OYO hamstring, calf stretch
  • SSI IC x 20
  • Mosey to the soccer field

THA-THANG:
On the soccer field at Gaisman Park, we did 40’s or Lindsays….high rep cousin of 11s.  Two exercises were Merkins and Carolina Dry Docks (30:10, 25:15, 20:20, 15:25, 20:15, 30:10)

After completion of one set, the PAX would carry their partner to the other side of t he field and then flapjack after completion of the alternating set.

Once all in, PAX performed 11s with Squats and Alternating Jump lunges (2 is 1).  We continued carries in between sets.

At 0611, we moseyed back to the parking lot.  QIC finished the workout with BatWing (shoulder workout he learned recently at Blazing Saddle from Halpert). PAX started with forward shoulder rotations, then reverse shoulder rotations, front shoulder press, and overhead shoulder press. It was not fun.

MARY:
No time for MARY.
COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGs
CIRCLE OF TRUST/BOM:
QIC discussed the importance of rest and sabbath.  We all have had several days away from our typical work life routines.  Discussed how I sabbath poorly and tie my self-worth with productivity and how that often makes it difficult for me to rest and be present with my wife and kids.  Challenged the PAX to be intentional with some “extra” time that we are given during these holidays to rest and be ok with simply being present with our families or significant others.
MOLESKIN:
First Q at the Bingo Hall and I really enjoyed this AO.  Great group of PAX this AM that pushed themselves.  Always encouraged when a group of men will still get together even though the conditions aren’t ‘ideal’ and just to get better.

Also, never take advice from Chiochetti on Lexicon terms.  T-claps does not stand for “thunder” claps.  It stands for “Triple” claps. The more you know…
ANNOUNCEMENTS:
No announcements…Go to Bryants.

Tennis Court

THE SCENE: Wet but not actively raining.
F3 WELCOME & DISCLAIMER

Done
WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

Mosey to Tennis Court

THA-THANG:
B.O.M.B.S. except we didn’t make it to the “S.”

  • 50 Burpees in partners – one partner does burpees, another partner bear walks to other side of tennis court and mosey back
  • 100 Overhead Claps in partners – lunge walk out and back
  • 150 Merkins – in partners – lunge walk out and back
  • 200 Big Boy Situps – in partners – lunge walk out and back

We didn’t get to Squats.

MARY:

Freddy Mercury x15 IC
Little Baby Crunches x20 IC

COUNT-OFF & NAME-O-RAMA

4 – Park Bench, BookWorm, 2 FNGs (Walter White and Couchfire).

CIRCLE OF TRUST/BOM:

I talked about changing jobs and giving our worries to God and others and not keeping it all in.

MOLESKIN:
We were all pretty wet by the end from being in puddles.

ANNOUNCEMENTS:
None.

Bingo Math

THE SCENE: A little wet, but low 50s and pleasant.

F3 WELCOME & DISCLAIMER  Delivered with utmost efficiency.

WARM-O-RAMA:

Squats x 10 IC
Imperial Walkers x 10 IC
Windmill x 10 IC
SSH x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

THA-THANG:

11s on the wall.  Walk legs up for handstand merkins.  Walk legs down for merkins.  (The idea was to keep your feet on the wall at all times, but it was very slippery.  We will pretend the slipperiness is the only reason it didn’t happen.)

Mosey to playground.

11s with pull-ups and squat jumps.

21s with merkins and alternating lunge jumps (2 is 1).  (The exercises were structured within a burpee.  By the time you are doing 17 merkins at the bottom of the burpee and 17 lunge jumps at the top, you aren’t really doing a burpee anymore.)  After sets 10 and 15, perform pull-ups x 10.

Mosey to flag.

MARY:

Gas-pumps x 10 IC

COUNT-OFF & NAME-O-RAMA:

5 PAX (0 FNG):  Squeegee, Bookworm, Shoestring, Four Eyes, Toms

CIRCLE OF TRUST/BOM:

YHC shared a bit and read the following:

In reality, however, the image of Christ is the fulfillment of the deepest hungers of the human heart for wholeness.  The greatest thirst of our being is for fulfillment in Christ’s image.  The most profound yearning of the human spirit, which we try to fill with all sorts of inadequate substitutes, is the yearning for our completeness in the image of Christ.  –  “Invitation to a Journey” by M Robert Mulholland Jr.

Prayers for HVACs, Barbie suicide bombers, MAM’s basketball tournament, and houses.

MOLESKIN:

Great morning.  Four Eyes and Bookworm finished first.  Squeegee said he’d rather run 20 miles.  Shoestring had already rucked 8 miles before we kicked off.  Animals.

ANNOUNCEMENTS:

None.

The Grinch Hates Bingo

THE SCENE: Freezing

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 9 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Windmill x 15 IC
Arm Circles x 9 IC
Reverse Arm Circles x 9 IC

Mosey to playground

THA-THANG:

The Grinch.
– Pullups x 25
– Squat Jumps x 25
– Hand Release Merkins x 25
– BBSU x 25
– Run half mile

We got through 3 rounds

MARY:

Fingers to Toes x 10 IC
Freddie Mercury x 10 IC
Elevated Pickle Pounders (feet on wall) x 10 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX.  Soybean.  Park Bench.  Orange Julius.  Squeegee.  Toms.

CIRCLE OF TRUST/BOM:  YHC encouraged the PAX to focus striving to be a man as lived out by Jesus–a man of humility, mercy, and gentleness–rather than getting caught up in what our culture tells us it takes to be a man.

MOLESKIN:  Fill in Q for Bookworm, but we went with his workout plan.  Thanks for the pull-ups, Book.  Hope your drive was relaxing.

ANNOUNCEMENTS:  None.