April 10, 2019

Fun Run with April Arms

AO: Old Forest
Q: Crayfish
THE SCENE: Beautiful weather, I think about 60 degrees and clear

Soundtrack: Coming in Hot by Lecrae & Andy Mineo
Side Straddle Hop x 11
Cross Jacks x 11
Buttkickers 60 seconds
Front Little Overhead arm circles x 11
Back Little Overhead arm circles x 11
Stretch OYO
15 pull-ups OYO


Apocalypto Run

(Run through OF at ankle-break speed)

Soundtrack: Pump it by The Black Eyed Peas & Scared of the Dark by Lil Wayne & Ty Dolla $ign
Dips until all in at 2 stopping points
Playground Beatdown
Soundtrack: Jazz by Tribe Called Quest, Helter Skelter, & Come Together by the Beatles
Stairway to Seven
Starting at the hill on at the Rainbow Lake Playground, start with 7 Burpees at bottom, crab walk feet-first to top, 1 Derkin at top, then run back down. Repeat 7 times, decreasing Burpees and increasing Derkins, so you finish with 1 burpee, 7 Derkins.
Mosey to Zoo Entrance
Zoo Ledge Up & Downs
Soundtrack: Halfway There by Tiesto
Choose your favorite animal statue and gather around the ledge.
With your hands on the ledge, jump up onto the ledge then back down, alternating left then right for the duration of the song (only 3 minutes but seemed longer).  YHC warned the PAX not to hit their shins like Lazarus did last time we did this, but 4 did anyway (including YHC).
Mosey back
Soundtrack: Elevate by DJ Khalil, Get Back by the Beatles, Moondance by Van Morrison
2 Stopping points:
LBC until all-in
Boat-Canoe until all-in


Soundtrack: Here Comes the Sun by the Beatles
Hold Iron Cross until all-in
Hell Dali Lhama x 11 (Hello Dolly while holding Iron Cross)
Captain Thor x 7


Easily Amused, Bottomless, Bartman, One and Done, Dewey, Teacher’s Pet, Low Note, Handsy, Doc Hollywood, Altar Boy, Crayfish


This weekend I got some news that disturbed me and I found myself feeling overwhelmed with negative feelings.  I was shocked at some of the thoughts that raced through my mind (desire for retribution, longing to escape and numb the pain, etc.) so I did what I’ve been trained to do and called someone.  I talked with a mentor and shared how I was feeling and he gave me some instructions that I wanted to share with you all.
10th Step Inventory:
  • Write down all who I’m angry with or resentful towards
  • Write a short description of what they did to me
  • Reflect on and write about my part in it.  I may have instigated in some way, set too-high expectations, desired to be in control, etc.)
  • Do I need to make amends for anything?
  • What fears are at play?  What am I afraid of losing?  What am I afraid won’t happen if I don’t play God?
3rd Step Prayer:
  • “Make a decision to turn my will and life over to the care of God”
  • Spend time putting this into God’s hands, letting go of resentment, confessing your sin, asking for help to forgive.

This was my first time selecting a soundtrack.  It was fun but I’ll bring a speaker next time!