12/19/2019 - The Ridge - Chirstmas Caroling F3 Style
AO: The Ridge
When: 12/19/2019
PAX:
Number of Pax: 11
Pax Names: Bed pan, Blowout, Boston Butt, Dilly Dilly, Divot, Hackman, Pi, Tourniquet, TPS Report, Trailer Park, Vern,
DR Names:
Number of FNGS: 0
FNG Names: NA
QIC: Dilly Dilly
Introduction
Twas the night before Christmas Caroling, when all through the house
Not an F3 PAX was stirring; not even an Uncle Rico?
The callouts were many on the slack channel with care,
In hopes that many PAX soon would be there;
The F3 were nestled all snug in their beds,
While visions of a beat down danced in their heads;
And my M in her baking gear, and I in my office,
Had just settled in for a long beat down preparation,
When the 4:00 AM alarm there arose such a clatter,
I sprang from the bed to see who fartsacked.
Away to the car I flew like a flash,
Tore open the door & threw it in drive.
The moon on the breast of the new-fallen snow
Gave the lustre of a cold beat down to come,
When, what to my wondering eyes should appear,
But TPS Report & Vern ready for an EC run,
With two little elves so lively and quick,
I knew in a moment it must be time for beat down preparation.
More rapid than eagles we flew through the course,
And we arrived back to the start to call out the arriving PAX by name;
“Now, Tourniquet! now, Pi! now, Hackman and Divot!
On, Boston! on Bedpan! on, Trailer Park and Blowout!
To the top of the flag! to the top of the bridge!
Now dash away! dash away! dash away all!”
As warm-a-rama flew by,
When they meet with an obstacle, mount to the sky,
So up to the course they flew,
With the course full of exercises, and Dilly Dilly too.
And then, in a twinkling, I heard on the pavement
The prancing and pawing of each little PAX.
As I drew in my hand, the speaker of music,
Down the PAX went with burpees abound.
There eyes — how they twinkled! with pain in their voices!
There cheeks were like roses, from the blistering cold below!
There droll little mouth breathing steam from above,
And their clothes covered in snow from ground;
Dilly Dilly barked directions, but the PAX went straight to work,
And filled all their lungs with air; then turned with a jerk,
And moved quickly to the next station,
And giving a nod, they moved swiftly with care;
The PAX sprang around the park, as Dilly Dilly barked commands,
And away they all flew like the down of a thistle.
But I heard them exclaim, as they reached the flags at the end,
HAPPY WORKOUT TO ALL, AND TO ALL A GOOD-BEATDOWN
Warm-O-Rama
WARM UP (5 mins)
- 10 Tappy Taps
- 10 Side Straddle Hop
- 10 Hairy Rockettes
- 10 Arm Circles – forward & back
The Thang
THANG 1 – Christmas Caroling (35 mins)
Run around the 1.5 mile length of the park. Every quarter mile we will stop to do a workout to a Christmas song. You will perform 10 reps of each exercise with rinse & repeat:
- Jingle BELLS (3) – Burpees, Elf (low squat), Lunge, LBC’s, Squat
- Frosty the SNOWman (3) – SS Hop, Nipple Scraper merkin, Outlaw, War Hammer
- Rudolph RED Nose Reindeer (3) – Randy’s, Everest, Diamonds
- SANTA Claus (2:30) – SS Hop, Al Gore (10 count), Narrow squat, T-merkin, American hammers
- All I want for XMAS (4) – X-Factor, Mountain Climber Merkin, American Hammers, SS Hop Burpee
**To pick up the six you are required to SS Hop or run back & get the six
MARY (5 mins)
- Sally (exercise to song)
Circle of Trust
CoT
- Count-A-Rama; Announcements; Name-A-Rama
- Christmas Caroling reminds me of a tradition I started with my wife’s family about 10 years ago. Each X-Mas a group of family & friends visit the local elderly facility & walk from room to room singing carols to the elderly, the dying, & in some sad cases the hopeless. When we are done the kids walk in & give ornaments to the individual & then we move on. I cannot tell you the sense of gratitude that comes over those individuals faces & the joy I can see in their hearts. The lessons we are teaching our youth about giving back is in important. We hear from the staff that some of these people see no family in a year & how this brightens their holiday time. Remember that not everybody is as fortunate as some of us have it. I encourage you to reach out to those less fortunate or maybe someone you have not checked with in a while. Also transcend some of this male leadership you have been building in yourself on those around you & those that look up to you in your 2.0’s.
- Any prayer requests.
God, we know you never forsake us. You care deeply about the details of our lives and promise never to leave. We know you call us to care for those around us, yet in the busyness of our daily lives, we sometimes overlook those who need it most. Lord, reveal to us the forgotten in our community. We come face to face with the lonely on a daily basis; in our jobs, in our schools, in our neighbourhoods. Awaken our minds and open our eyes to the broken people around us. For those who feel they have nowhere left to turn, surround them with your presence and remind them that they are not alone. You know each name, story, hope, dream and struggle. Give us confidence to reach out and make a difference in the lives of others. Amen!
Naked Man Moleskin
We missed DJ Sump Pump & Crambone who must have been too snuggled in their beds to join us in the gloom. Maybe next time!