A Pax of 16 elected to work off any excess holiday cheer from the party last night by engaging in a Flood Zone painfest. According to Orwell Rule 26b(3)48(c), any spillage as a result of a certain exercise must be reported and in turn that exercise be renamed. We did have a spillage which appeared to be the result of excess Zima consumption; however, Duff amendment 26b(3)48(d) requires said Pax to remain nameless, and in fact, should be given extra T-claps for getting right back at it. As YHC reflected on this morning further, frankly I’m a little ashamed not to have generated more spills for a post-party workout.
Yo-Yo led the pre-15 EC with ManRam and Tadpole posting. Yo-Yo – can you give details in comments?
The Thang:
Warmups:
- Seal Jacks x 15
- Good Mornings x 15
- Mountain Climber Merkins x 20
- Jingle Balls x 16
Run to guardrail on Crabtree Valley Ave; single leg squat jumps x 20 each.
Break up into 2 groups for Indian Run to rock pile under Glenwood Ave.
Once at rock pile, everyone grabs Wilson sized rock. Group 1 runs with rock back to cone, switch to lunge walks with rock held high until reach stairs. Rock down, up stairs, 15 star jumps, down stairs, 10 burpees, up stairs, 5 star jumps, back down, grab rock, lunge walks with rock held high back to cone then run back to rock pile. Much harder in reality than it appears on paper.
Zima leads Group 2 through cycle of offset merkins x8, squat press x8, curls x8. Repeat less 2 reps each cycle until Group 1 returns. Flapjack.
Run to parking deck below McCormick & Schmick’s. Backwards run up first ramp, sprint to other side. Partner up for everyone’s favorite spill worthy exercise – Partner Carries. Partner carry to other side of deck. 1 partner low planks while other side jumps over partner with a burpee on each side x 10. Flapjack and repeat. Partner carry back to other side and repeat.
Run back to starting parking lot for Mary:
- Reverse LBC x 20
- Freddie Mercury x 20
- American Hammer x 20
- 6-inch leg hold 5 count around circle.
COT
Announcements and Prayer Requests:
- Christmas Party was a blast for all and a bunch of coin was raised for F3 Foundation. Thanks again to those that put it together. Truly an incredible community we are building here.
- Continued prayers for Dufresne and Electrolux’s wife.
- Other announcements and prayer requests were made but YHC’s fading memory in old age prevents a full recount. My apologies and please post in comments if left out.
Devotion:
In the midst of all of the gift giving and receiving this time of year, it doesn’t hurt to remind ourselves what we frequently try to teach our children – one of the greatest gifts you can bestow upon yourself is serving others. We have many gifts in our life – and to be able to serve is truly a blessing. F3 Nation has done so much for others this year, let’s carry this momentum into 2014 for even more service.
2 Corinthians 9: 6-9 – “Remember this: whoever sows sparingly will also reap sparingly, and whoever sows generously will also reap generously. Each man should give what he has decided in his heart to give, not reluctantly or under compulsion, for God loves a cheerful giver. And God is able to make all grace abound to you, so that in all things, having all that you need, you will abound in every good work.”
Challenge – be a genuine server, not a selfish giver.
Hooch took us out with a powerful closing prayer. T-claps to Zima for the assist this morning. T-claps also to Orwell who hit his 5th post in a row this morning. Hoping he can make it tomorrow for a 6 pack.
Excellent work PAX. Merry Christmas all!
