THE SCENE
60 and Clear
Welcome & Disclaimer
THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
Mosey to back side of the Asylum at the rock pile
Flintstone Quarry Carry (5, 10, 15, 20, 25, 30)
Every man select a rock (or two).
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom, total number of reps between the two exercises always equaling 30). Start at the rock pile and run to the tree on the right.
– Overhead Press x25 (at the rock pile)
– Bent Over Rows x5 (at the tree)
Mosey to field on side of the Asylum. Once there, partner up.
Battle Buddy Pyramid
Battle Buddy 1 runs to the top of the hill does 2 exercises while Battle Buddy 2 does shuttle runs in the opposite direction. Rinse and repeat.
Each person will do three sets of the exercises in the following order: x5, x10, x15.
We will do 3 Rounds:
Rd 1
– Burpees
– Dry Docks
Rd 2
– Narrow Squats
– Wide Merkins
Rd 3
– Star Jumps
– Superman Swims
Mosey to other side of the front of the Asylum.
Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch.
Each round increase by 2 reps until each man does a total of 10 reps in one run.
We did two rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = 4ct Flutter Kicks
MARY
American Hammers (4ct) – x15 IC
COT
Number off and Name-O-Rama (16 PAX)
BOM
Be Present
This weekend, YHC took my oldest 2.0 to MTSU. She’s is attending the Govenor’s School for the arts this summer. She’s going to be gone for a total of 7 weeks. She is our oldest and this is the first time she has ever been gone this long. In many ways it’s prep for next year, she will be a senior in high school. We had a great day getting her moved in. We talked, laughed and enjoyed the time. It wasn’t until I had to leave that it hit me…my role as her father is about to change. My time with her in my home is passing. It hit me harder than I could have ever expected, and in that moment I was so thankful to be there with her and for all the memories we shared together. I’ll be honest, I wept most of the way home. Not tears of sadness mixed with tears for pride and thankfulness. I replayed all the times we hung out together, and mourned the times we didn’t. It was a humbling time to realized just how important family truly is, and how irreplaceable our roles as dad truly are. It may seem simple, but I also realized something else…you can’t cherish a memory you didn’t make. The time to plant those seeds has gone. Whatever relationship I get to enjoy with my kids as adults is sown while they are children.
I’m thankful beyond words for the men in my life who spoke life into me when I was a young dad. The men who encouraged and exhorted me to be present with my kids while they were young. We’ve all heard how fast time flies, but I think few of us realize how true it is. And when it is gone, it’s gone. There are no “redos” or “start overs.” Each day is a gift and stewardship, and is connected to the days before it as well as those that come after. Whenever you are with your family, be fully there! Make the time, invest, plant the seeds. I can honestly say I don’t regret a single thing I gave up to be with my daughter, and can testify that the fruit of those memories is the sweetest I’ve ever had.
Submitted by Cap’n Crunch