Posted on by f3speedbump

Stop and give me…a circuit of exercises

QIC: Speed Bump
Date: 01/29/2019
PAX: Care Bear, Dirk, Fabio, Goose, Free Candy, Iron Butt, Prosciutto, Ringwald, Sunshine, Sunburn, Skitch, The Count, VSquared, Venus
AO: Hill City

Wet rain that turned into small flurries. “Snowflaking” as the Pax called it.
The Disclaimer was probably disclaimed.

COP

Mosey down to the Great Hall, complete the following exercises: 

    • Side Straddle Hops IC
    • High Knees IC
    • Side squats IC
    • Finkle Swings IC
    • Side Straddle Hops IC
    • Slow and Steady Squats IC
    • Plank IC
    • Mountain Climbers IC
    • Alternating Shoulder Taps IC
    • Wall sits IC
  • Side Straddle Hops (ascending and descending pace, IC)

The Thang

    1. Extended mosey over to Mt. Medoriama, pausing every so often to do a circuit of exercises (completed 3X throughout the workout).
        1. 10 Merkins
        1. 15 Slow and Steady Squats
        1. 20 Big Boy Situps
      1. 15 Alabama Ass Kickers (each leg)
    1. Arrive at Mt. Medoriama, proceed to partner up and DORA
      1. 50 Burpees – partner one Bernie Sanders up to cone, partner 2 completes Burpees. On second time through, partners will Bernie Sanders up the whole hill. 
    1. Quick jog over to Boob Hill
      1. 80+ Ryan Lochtes – partner one runs fast around Boob Hill, partner 2 completes Ryan Lochtes
  1. Quick jog back to the great hall, completed the wall of pain:
      1. Wall Sit for 60 seconds, completing shoulder press and cherry pickers to distract from the pain
      1. Wall plank for 30 seconds
    1. Funky Fissure exercise with the wall, 60 seconds (alternating knee drives)

Cool down mosey back to the Blue Rhino (stopped along the way for 10 penalty Burpees, no flag). The following MARY was completed:

  1. Flutter Kicks IC
  2. American Hammers IC
  3. Freddie Mercurys IC
  4. LBCs IC
  5. Pickle Pounders IC

COT

A couple of weeks ago, I was asked to write some words of encouragement for my best friend as he steps into pastoral ministry. My words, along with several others, would be read to him as an encouragement to him in this season. Think of that – a whole bunch of people writing specific examples of how we have been impacted by this guy. That’s powerful! How often do we tell each other these kinds of things? Not publicly, so we can get praise for being so encouraging, but privately, through the written word, so that they will hear us clearly. I rarely do this!
Today, think of someone who has impacted you in the last few months, someone who encouraged you when you were down, or challenged you when you needed a boost. Write them a real, handwritten note, pop it in the mail, and then, most importantly, don’t sit around waiting for a response or for them to tell you about how meaningful that note is to them. Do it as a selfless act of encouragement.

Moleskin

When the rain turned to flurries, “Its snowflaking!” was exclaimed to sufficient chuckling. 
QIC takes special pride when mumble chatter is low, as that means that PAX are sufficiently gassed (or that he is boring).

News

Don’t forget about the Road Trip to Canton this Saturday. Contact Sidekick on Slack for more details.