September 16, 2021|AO- Top Coop|68 degrees
8 PAX: Rosetta, Toadstool, Lansbury, Edison, Tugboat, Sleep Number, Jackrabbit, Honey Stinger, Mother Goose (QIC)
5:30 AM- Recited meaning, principles and mission of F3 and gave disclaimer; no FNG’s. Took a little mosey around the school and circled up on the Basketball court for Warm-o-Rama
Warm-o-Rama:
- 10 Tappy Taps IC
- 10 Pickle Pushers IC
- 10 Big Ones IC
- 10 Pickle Poppers IC
- 10 Cherry Pickers IC
- 20 Second Small Ones Hold
- 10 Monkey Humpers IC
- 10 Tempo Merkins IC
Pre-Thang- Master of Puppets w/ a Twist:
- The PAX listened to “Master of Puppets” by Metallica. During fast instrumentals we held Al Gore, when singing lyrics we held plank and performed one Merkin every time the word “master” or anything that sounds like it was sung.
- During the slow instrumental in the middle (when YHC typically has the PAX perform Imperial Walkers) we lunged up the grass hill and bear crawled back down to resume.
The Thang- String of Pearls Pyramid Style:
- The PAX moseyed around the jogging path, stopping every 60 yards or so for some exercises:
- Stop 1- 5 Burpees
- Stop 2- 5 Burpees, 10 Jump Squats
- Stop 3- 5 Burpees, 10 Jump Squats, 15 Big Boys
- Stop 4- 5 Burpees, 10 Jump Squats, 15 Big Boys, 20 Ranger Merkins
- Stop 5- 5 Burpees, 10 Jump Squats, 15 Big Boys, 20 Ranger Merkins, 25 Bobby Hurleys
- Stop 6- 5 Burpees, 10 Jump Squats, 15 Big Boys, 20 Ranger Merkins, 25 Bobby Hurleys, 30 Flutter Kicks IC
- Stop 7- 5 Burpees, 10 Jump Squats, 15 Big Boys, 20 Ranger Merkins, 25 Bobby Hurleys, 30 Flutter Kicks IC, 35 Werkins
- The plan was to stop 3 more times, adding 40 Monkey Humpers IC, 45 Heel Touches IC and 50 Carolina Dry Docks, but it was 6:05 so YHC called Omaha and the PAX moseyed back to the grass by the hill for Mary
Mary:
- 20 Monkey Humpers IC
- 20 Heel Touches IC
- 20 Carolina Dry Docks
- Yoga Flows:
- Low crescent to half split 5x each leg
- Downdog to Updog 5 second holds 5x
- Chill cut-Left Side Plank, Chill cut, Right Side Plank, Dolphin Pose 10 seconds each
Name-o-rama
Announcements/Prayer Requests:
- Sign up for the F3 Omaha day at Vala’s on Sunday
- Pray for Lansbury and his family as their family dog is nearing the end of its life
- Pray for Suicide Prevention month and for all those that suffer from depression and fear
COT:
YHC recently started watching “Ted Lasso” (finally) and thought about just going around the circle playing “first concert, best concert.” I gave mine, which were Weird Al Yankovic and Metallica.
I spent some time this week trying to figure out how I could incorporate chickens into my COT at the Coop. The only one that came to mind was Chicken Little (THE SKY IS FALLING!). I have referred to my wife by that name a few times as she tends to panic when small things go wrong. My recent struggles with anxiety would probably classify me that way also.
I gave a disclaimer that I am not a person that mistrusts the media. I value freedom of the press as an integral part of our democracy and to produce informed voters. We do need to know what is going on in the world. One of the quotes I used to share with students is from a Jerry Seinfeld stand-up bit… “It is amazing that the amount of news that happens in the world every day always just exactly fits in the newspaper.”
There’s two ways to look at that. The cynical side is that the media isn’t telling the whole story. How I interpret it in the current context is that we are bombarded by news stories that remind us of dark and difficult realities… COVID, war, racial division, climate change, etc. These are all important things to be informed on, but if we choose to only pay attention to the things that are scary it can lead to increased anxiety and depression. I challenged the PAX to seed out the positive. If you are always made sad by what you see on your Twitter feed, then change your follows. Find the good that is happening in our city, our country and our planet. Seek the light in the darkness.
I led us out in a prayer of gratitude.
Here’s to good days and better tomorrows!
Cheers and SYITG,
Mother Goose