THE SCENE
43, breezy with a little rain towards the end
WARM-O-RAMA
25 SSH
12 Tempo Squat
10 Baby Arm Circles Fwd
10 Baby Arm Circles Bkw
12 Imperial Squat Walkers
20 4ct Rocky Balboas
12 Tempo Merkins
THA-THANG
Line up along one side of parking lot
Jelly Legs
Start on one side of parking lot.
R1: Hold squat position for 10 count, perform 10 squats, run to other side, do 2 Burpees run back
R2: Hold squat position for 20 count, perform 20 squats, run to other side, do 4 Burpees run back
R3: Hold squat position for 30 count, perform 30 squats, run to other side, do 6 Burpees run back
R4: Hold squat position for 40 count, perform 40 squats, run to other side, do 8 Burpees run back
Line up on the side of the parking lot opposite the CMUs and partner up with Battle Buddy.
Grinders
Battle Buddy 1 lunges to the first cone (12 lunges total) then sprints to 2 second cone, does 3 reps of the exercise and lunges back to where he started while Battle Buddy 2 is jumping air rope. Switch.
Each round increase by 3 reps until each man does a total of 15 reps.
Exercises are:
Rd 1 = Curls
Rd 2 = Over Head Press
Line up at the base of the hill next to the parking lot.
Merkin Hill
Run up and down hill doing the following:
R1: Start at bottom of hill with 15 HR Merkins, run to top and do 15 4ct Flutter Kicks, run to bottom
R2: At the bottom of hill do 10 HR Merkins, run to top and do 10 4ct Flutter Kicks, run to bottom
R3: At the bottom of hill do 5 HR Merkins, run to top and do 5 4ct Flutter Kicks, run to bottom
MARY
25 4ct American Hammers
20 4ct Hello Dollys
ATMs
COT/BOM
21 PAX including 1 FNG (Cloud 9)
Proverbs 4:23 – “Above all else guard your heart (i.e. your mind, will, and emotions), for it is the wellspring of life.”
BLUF – Guard your mind, set your standard and don’t quit. We are not meant to simply coast through life, we meant see every day as an opportunity to get better and make a difference. Life isn’t measured by failure or success, it’s measured by impact.