7 appeared from the gloom to find a surprisingly mild morning. Perfect for a celebratory BEATdown. Let's get the party started.
WarmUp: (x = in cadence)
20x SSH
10x windmills
10x Imperial Storm Troopers (in homage to the latest Star Wars movie)
10x Dippy Birds one leg
10x Dippy Birds the other leg
The Thang:
Retrieve 33# blocks
12 pullups while you are there…foreshadowing…
Return to the parking lot, line up the blocks along the bottom
Traditional 12 days workout:
– 1st day = block carry quadraphelia
*** several questions about the wisdom of carrying blocks while running backwards, up a slick asphalt hill that had plenty of slippery leaves
*** DISCLAIMER! *** plus optional scaleability of running forward, none run forward
– 2nd day = 2 burpees OYO
– 3rd day = 3 jump squats OYO
– 4th day = 4x curls
– 5th day = 5x LBC's
– 6th day = 6x shoulder presses
– 7th day = 7x hanging block rows
*** good form, look up, no rounded backs please
– 8th day = 8x merkins
*** quick water break and half of the reflection
– 9th day = 9x monkey humpers
– 10th day = 10x WWI's
– 11th day = 11x tin soldiers
– 12th day = 12x block squat thrusters
*** Vortex silently challenges Cheetah to do dead lift block squat thrusters
*** Cheetah accepts but forgets to tell everyone else
*** everyone else is bummed they missed out on the fun when they finish before us
Return the blocks.
12 pullups while you are there
*** so much love for the 'in cadence', was going to do 12x pullups, but, alas, time did not allow for it
4MOM:
– 12x LBC's
– 12x slow, 2-count scissors
– 12x box cutters, 5 each way
– 12 seconds or so of American Hammer
reflection: Luke 2:8-20
8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”
13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,
14
“Glory to God in the highest heaven,
and on earth peace to those on whom his favor rests.”
15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”
16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.
– this is the standard Charlie Brown Christmas story telling
– always thought is was just a great, easy-to-understand version
– we read it every year, usually on Christmas morning
– maybe it could be a new tradition for your family too, or another Bible verse to keep the focus where it should be
– also interesting that the shepherds, usually isolated from society, "spread the word," and were "glorifying and praising God". Maybe it's time we pray for courage and do the same
moleskine:
– T-claps for Anvil – so great to see you sir – for getting closer to his dream of being a Catawba County Sheriff's Deputy. Hero!
– GoodWrench and Anvil just killin' it over on the other side.
– Hope Dandelion is feeling better. He was hurtin' at the end.
– funny during LBC's to watch everyone find their dry spot…
– the # of helpful reminders / whining about everything being in cadence was cute
– I wish you and your families a very Merry Christmas and Happy Holidays.
Always such an honor to lead
Cheetah