Prepping for the New Year

QIC: VSquared
Date: 12/29/2018
PAX: Back Pew, Bumble Bee (Willie Loman), Cowbell, Deep End, Fly-By, Free Candy, Iron Butt, Prosciutto, Skitch, Venus
AO: Landfill

Conditions: Cool and damp

The Disclaimer:

This is a free, volunteer, peer-led workout.

I am not a professional.

I have no knowledge of any injuries or fitness considerations.

It is each person’s responsibility to be safe and modify exercises if you need to.

Do not get hurt.

But if you do we will carry you to your car if necessary.


    1. Side Straddle Hop x20 (in cadence)
    1. Mini Side Staddle Hop x20 (in cadence)
    1. Plank Jacks x20 (in cadence)
    1. Arms up keep em’ up!
        1. Little Arm Circles forward x10
      1. Little Arm Circles backward x10
  1. Mosey to the bottom gate then back up to playground (“not all the way to the top!”)

The Thang:

x3 mini workouts/runs: Mini CSAUP:
Circle of Up!

      1. Form a Circle that stays in the same order every time.
      1. Mini Workout #1 covering below exercises in cadence while one man does x10 pull ups then the next in the circle goes until all workout pieces are complete. (note that the actual number of exercises were modified according to the
          1. 20 Squats
          1. 15 second Plank
          1. 25 LBCs
          1. 35 Side Straddle Hop
          1. 15 Lunges each leg
          1. 25 second Wall/Pole Sit
          1. 10 Big Boy Sit Ups
          1. 10 Butt Kickers in place
          1. 5 ‘Mericans
        1. Mosey to hill below large pavilion and jailbreak uphill, then mosey back to playground via sidewalk.
      1. Mini Workout #2 below exercises while continuing the Circle of Ups from where we last left off.
          1. 15 Squats
          1. 40 second Plank
          1. 30 LBCs
          1. 50 Side Straddle Hop
          1. 10 Lunges each leg
          1. 35 second Wall/Pole Sit
          1. 30 Big Boy Sit Ups
          1. 25 Butt Kickers in place
          1. 10 ‘Mericans
        1. Mosey to hill below large pavilion and jailbreak uphill, then mosey back to playground via sidewalk.
      1. Mini Workout #3 below exercises while continuing the Circle of Ups from where we last left off.
          1. 25 Squats
          1. 60 second Plank
          1. 35 LBCs (my phone died, not from lack of charging the night before, from cold this point, so we skipped the butt kickers this round)
          1. 55 Side Straddle Hop
          1. 30 Lunges each leg
          1. 45 second Wall/Pole Sit
          1. 40 Big Boy Sit Ups
          1. 10 ‘Mericans
        1. Mosey in little sidewalk circle back to the playground, go down the slide, then up to the large pavilion.
    1. Circle of Mary, in which 10 different HIM called out core based exercises, including some one-armed pickle pounders, to finish off our Mini CSAUP!


Here is the original devotional from Paul David Tripp that I based my words on – enjoy it, and remember Sacrifice, Honesty, Glory.

“Celebrate Christmas Every Day

I love Christmas Day.

I love unwrapping gifts, listening to music, eating food, and watching our traditional family movies and shows.

Most importantly, we should love Christmas Day because it celebrates the birth of our Lord and Savior.

But what will you do with the Christmas story until next year?

Christmas Day cannot merely be a once-in-a-calendar-year celebration. I love the annual tradition, but every day we must work to remind ourselves of the stunningly magnificent truths of the birth of Jesus.

So, here are three themes that summarize the Christmas story that you can carry with you every day of the year until next Advent season begins:


When you think of the baby in the manger, you have to remind yourself that the baby Jesus came to do one thing: he came to die. And leading to that ultimate sacrifice, everything in his life would be marked by sacrifice.

Just think of the body of that newborn infant, being made uncomfortable by the rough pieces of straw. Even that sacrifice is amazing – that the Creator of all things would be willing to leave the comforts of Heaven and sacrifice physically, emotionally, and spiritually.

Why would Christ go to such an extent to help us? Because he loved us, and there was no other way.


The Christmas story confronts our delusion that we’re spiritually in the right place or that we can manage our sin. If we were spiritually right with God or could manage our sin, Jesus would have never needed to go this extent.

As much as the birth of Jesus is a celebratory story, it’s also a profoundly humbling story. God did this radical thing in love because we’re such a mess and so terribly broken.

Every day, we need to remember that his act of rescue was motivated not by what he saw in us but by what was inside of him. We were unwilling, full of ourselves, and wanting our own way.

You have to remind yourself to be honest about what the story tells you about you.


What could be more glorious than the power and authority of God, as demonstrated by this story? Centuries earlier, after Adam and Eve had separated themselves in rebellion, God promised that he would reconcile himself to man once and for all.

For thousands of years, he neither forgot nor turned from that promise. He didn’t grow weary, nor would he be distracted. He made a promise and controlled the events of history (large and small) so that at just the right moment, Jesus Christ would come and fulfill what he had promised.

Think of the authority and power you would have to have to control all the situations, locations, and relationships to guarantee that Jesus would come at the precise moment and do what he was appointed to do!

We just can’t wrap our finite brains around it, but we should try to remind ourselves of his glory and power and authority every day.

Until Next Year…

So today, enjoy your new gifts. Make the most of that leftover dinner. Spend time with your loved ones and get excited about making next year’s Christmas celebration bigger and better.

But every day until then, remind yourself of the sacrifice of Christ, what it tells you about your spiritual condition, and the glory, power, and authority of your Heavenly Father who loves you and controls your life for his glory and your good!

God bless

Paul David Tripp” (brought to you by VSquared)


Prosciutto would like to note that we only did 36 Big Boy Situps in the 3rd Mini Workout, and Iron Butt wants to pass on the wisdom to never trust a Presbyterian when they say a workout doesn’t contain much running (It was more of a relative statement …). Cheers!


CSAUPJanuary 5th starting at The Lions Den (Red Bank High School) at 0530:

  • 45-minute bootcamp at Lions Den, then Mosey to the Landfill (4 Miles, White Oak Park);
  • 1-hour bootcamp at Landfill from 0700 – 0800 (as regular, so feel free to just join us for that part), then mosey to Hill City (3 Miles, Coolidge Park);
  • 45-minute bootcamp at Hill City (then I’m sure Ohms & Picasso will run more after that, lol)
  • Finish out the morning at Longhorn for Breakfast together!