Salubrious (look it up) New Years Resolutions were in full swing today as 21 PAX took the LRP on a seasonably cold (finally!) morning to see what Ma Bell had in mind. They soon would find out. Burt took the opportunity during pre-workout fellowship time to rib YHC about his Hokies beating my Wolfpack. There were almost penalty burpees assessed, but YHC swallowed my pride and took the high road. At 0545, we left for a medium tempo jog around the lower circle parking lot then back to the the car area for warm-ups. What’s the temp this morning? 34? First exercise is:
- 34 x Merkins, followed by
- 14 x Sir Fazio Arm Circles (forward and back) IC
- 20 x Overhead Arm Claps IC
- 10 x Imperial Squat Walkers
The Thang
Since we were strategically near the rock pile, YHC instructed the PAX to grab a substantial rock and hurry back to the circle for a rock pain station. Credit to Ollie for this set:
- 34 x 8-point Rock Your Bodies (Squat down, Squat up, Curl Up, Overhead Press up, Tricep Extension down, Tricep Extension up, Overhead Press down, Curl down)
- 34 x Rock Around the Worlds (full rotation of rock around the head/shoulders)
- 34 x Rock Hammers
Do them in any order, just get them done. Plank it out when you’re done. Apparently, some PAX were not appropriately attired for holding 34 degree rocks. Reminder: frostbite is covered in your F3 disclaimer. Dress better next time. It will be colder tomorrow.
Put your rocks back and follow me toward the front of the park to the base of the hill on the main road. Squat hold while the 6s arrive and YHC explains Jacob Ladders – 7 hand release merkins at the bottom (every time) and ascending number of burpees, 1 to 7, for each subsequent trip to the top of the hill – OYO. We’ll finish at the top, so drop and give me 7 hand release merkins and go. Squat hold when you’re done.
YHC decided to make the squat holds interesting with pulses IC. Apparently, the command to “Pulse It” was heard by some as “Pole Sit.” Diction, annunciation, and punctuation matter. After a set of squat pulses, follow me over toward the jogging path by the power poles.
At the top, detour in the grass for some up/downs. It’s still football season! Continue on the path down the hill and through the woods to the big shelter. Find a bench for another OYO set:
- 15 x Hand Release Derkins (yes, I said Hand Release Derkins)
- 15 x Box Jumps
- 15 x Box Cutters
When you’re done, squat hold. Once every was done PULSE IT out for a 10 count in cadence. Try it; it’s tougher than it sounds!
Mary
- 15 x Low Slow Flutters IC
- 15 x Hello Dollies IC
- American Hammers (called by Ascot)
- 7 x Burpees OYO (called by WWW). You heard the man! 7 burpees!
- 20 x Freddy Mercuries IC (called by Containment)
- 15 x Dying Cockroaches IC
Naked Moleskin
Before we did the name-a-rama, YHC felt compelled to share the message from church yesterday, In a nutshell, the 12 days of Christmas doesn’t end until the Epiphany on Wednesday and our minister shared the story of the Magi and their search for the Christ child, drawing parallels for us today. How can we find Christ? Christ is with the sick, the poor, the lonely, the disadvantaged. When we are with them, we are with Christ. He concluded with the following quote by Dr. Howard Thurman:
When the song of the angels is stilled,
When the star in the sky is gone,
Wen the kings and princes are home,
When the shepherds are back with their flocks,
The work of Christmas begins:
To find the lost,
To heal the broken,
To feed the hungry,
To release the prisoner,
To rebuild the nations,
To bring peace among brothers,
To make music in the heart
Count-a-rama: A strong 21!
Name-a-rama (3 respects, 17 mehs, 1 hate)
Announcements: 1st 6 Monday Challenge, 250 Day Challenge, The Bull on the 23rd
Prayer Requests: None spoken
BOM: Bartman took us out (Thanks Bartman!)
Thanks for coming out, guys. It was honor to be among you and to lead.
