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


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.


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


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.

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