AO: The Rig
QiC: Smalls
Pax Count: 8
Pax List: Buttercup, Gates, Gronk, Gump, Jumbo, Kutcher, Martina, Smalls
FNG Count: 1
Downrange:
Warm up:
SSH, Don Quixote, Imperial walkers, Standing lunge, all IC
The Thang:
Moseyed around the park a bit, ending up in the outfield of the baseball diamond
Bear Crawl Relay for each person to bear crawl to front 2x
Mosey up the hill to the basketball courts for a Wilt Chamberlain (do one exercise on one baseline, run to the other for the next, and so on). Loop back for the six
- 100 LBCs
- 100 Squats
- 100 Flutter kicks (count left leg only)
- 100 Standing lunge (count each leg)
Then we moseyed to the rig, and split into groups of 2-3. While 1 partner did 75% max sets of pull ups or bodyweight rows, the other partner(s) did reverse crunches. We did this for 5-6 minutes.
Mary:
The Steinl
- Plank for 30 sec
- Elbow Plank 30 sec
- 10 merkins OYO
- 10 modified mountain climbers (each leg) – knee comes up and goes to the elbow, then to the middle, then to the opposite elbow
- 10 merkins OYO
- Plank for the six
Supermans 20IC and Michael Phelps 20 IC
Gump and Martina called some box cutters and Freddy Mercuries for us
CoT:
I shared some thoughts on my dad, who was diagnosed on Feb 10, 2019 with a brain tumor that claimed his life about 2 1/2 months later.
- The workout theme was stamina/endurance. I learned about 3-4 years ago that my dad had struggled with depression for most of my life. It helped to explain some things that I’d experienced, and also was hard to hear that it took so long for that to become a topic we could talk about. I’ve also had friends as well who’ve suffered silently without talking about their depression. If you’re struggling, like so many are in this time, please don’t try to just hold on until circumstances get better. Reach out for support.
- I shared from my dad’s eulogy. My dad was a pastor, and one of the other pastors at his church shared this about him: “His philosophy of ministry was based on Ephesians 4. He believed his primary role as a leader was to encourage, disciple, and equip the people of the church so that together we might all use our gifts for the glory of God…Bill was an encourager. A Barnabas. It’s just who he was. Not everyone can do that well. It can sometimes seem shallow. But based on my experiences—not just in my own life, but as I have observed his interactions with so many others—I believe Bill had a knack at calling out the gifts he saw in people. That’s why he could have an Ephesians 4 philosophy of ministry. He really believed what the Bible says—that we’re all gifted in different ways. And that the goal of each Christian is to discover and exercise those gifts for the building of the body of Christ—the Church here on earth.”
- I shared this because it challenged me to remember that words of affirmation, shared from an insightful knowledge of someone, are life-giving and transformative. Also, as leaders, we need to lean in to equipping and teaching those who we have the privilege of leading.
Naked Man Moleskin:
At coffeeteria, Gump mentioned someone should get a tattoo of the Rig. Who’s gonna do it!?