The MoC was Merciful; the BD, Notsomuch
AO: Firehouse
When: 08/31/2023
QIC: Janeway
PAX (7): Better Call Saul, Closets closets closets, DDoS, Dunshire, Janeway, Seaman, Sirmixalot
Preamble:
This was a full-body High Intensity Interval BD: 2 minute 15 second interval of an exercise (OYO AMRAP) followed by a 15 second transition to catch your breath; repeato for 45 minutes, all run by my trusty tabata timer.
Warm-O-Rama:
We needed no warm-up for this one.
The Thang:
The exercises:
- SSH
- Heavy Curls, both arms
- Heavy Albatross
- BBSU
- Leg Lifts
- Reverse Crunches
- No Surrenders
- Alternating Reverse Lunges
- Alternating El Capitans
- Incline Mercans
- Mountain Climbers
- Diamond Merkins (or variant)
- Prisoner Squats
- Bulgarian Squats
- Step Ups
- Freddie Mercuries
- Rosalitas
- WWI SUs
COT:
The soundtrack was a build-up to the MoC:
- You are My Sunshine (Jasmine Thompson)
- I Love a Rainy Night (Eddie Rabbitt)
- Here Comes the Sun (The Beatles)
- Have You Ever Seen the Rain (CCR)
- Walking on Sunshine (Katrina & the Waves)
- Purple Rain (Prince)
- Tequila Sunrise (Eagles)
- Here Comes the Rain Again (Eurythmics)
- I Can See Clearly Now (Jimmy Cliff)
- It’s Raining Again (Supertramp)
- Sunshine (OneRepublic)
- Thunder (Imagine Dragons)
- House of the Rising Sun (Five Finger Death Punch)
God sends rain on the righteous and the unrighteous;
God causes the sun to rise on the evil and the good.
In this God demonstrates mercy.
Little mercy for those who have not shown mercy to others;
But if you have been merciful, God will be merciful to you.
Mercy triumphs over judgment;
so let’s be agents of mercy today, rain or shine.
Prayers for many in need of a merciful, healing touch.
Naked-Man Moleskin:
In honor of those who have shown me great mercy.