Tag: Lights Out

THE SCENE
67 and Muggy

Welcome & Disclaimer

THE THANG
COP

• SSH x30 (IC)
• 4ct Diagonal Lunges x15 IC
• 4ct Windmill Merkins x10 IC
• 4ct Tempo Squats x12 IC
• Arm Circles Forward x12 IC
• Arm Circles Backward x12 IC
• 4ct Mountain Climbers x15 IC

Line up on the curb.

Cash In
Burpee Broad Jumps
Burpee Broad Jump to the cones (middle of parking lot) then lunge back. Hold plank until the six finishes.

Rinse and repeat.

Mosey to parking lot next to the playground and circle up.

ATM / Leg-Blaster Combo
ATMs
All done in order with no rest (without leaving plank position):

• 15 Alternating Shoulder Touches (4-count IC)
• 10 Tempo Merkins (down on the 1-2-3, up on 4 IC
• 10 Fast Merkins (single count IC)

Leg-Blaster
All done in order with no rest:

• 15x air squats (single count IC)
• 20x in-place lunges (10x each leg IC)
• 10x jumping lunges (5x each leg IC)
• 15x squat jumps (single count IC)

 Rest for 10 count then rinse and repeat.

Mosey to new parking lot.  Get a Battle Buddy.

Nickel and Dime
Battle Buddies alternate between…

• Battle Buddy 1 bear crawls to the first yellow cone and does 5 burpees, lunge to next yellow cone and does 10 star jumps then runs around the parking lot to where they started.
• Battle Buddy 2 run suicides (run to first orange cone, back, run to the curb and back) in the opposite direction until Battle Buddy 1 finishes
• Swap
• Rinse and Repeat 3x
• Alternate 4ct Flutter Kicks and 4ct Superman Swims, x15 each until the six finishes

Mosey to the SP.

Cash Out
Merkin/BBS Countdown
Alternate Merkins and BBS counting down reps (10-10, 9-9, 8-8, … 1-1)

Mary
4ct Hello Dolly x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
4ct Flutter Kicks x20 IC

COT
Number off / Name-0-Rama (30 PAX, 2 FNGs – Tramp and Si Pad)

BOM
Six years ago I was introduced to something that has become a powerful tool in my life personally and as I try to help and speak life into others.  A gentleman I work with used to be a very successful tennis pro and reaction coach.  He had a successful business in New York working with college and professional athletes helping them take their game to the next level.  Over the years he noticed something.  While each athlete had their own approach to their sport, the real elite players all shared a common mindset.  He calls it the mindset of a champion.  It goes like this:

• I know what to do.
  • If you don’t have the knowledge you are willing to do whatever it takes to attain it.
• I have practiced and have done this under pressure.
  • Knowing isn’t enough. Champions know that practice doesn’t make perfect, practice makes permanent. They take that knowledge and train with it, practicing it over and over again.  They also embrace high pressure situations and put it into practice there as well.
• I take the next right step and don’t worry about the results.
  • When the game is on the line, they trust the work and don’t focus on the results. They’ve done the work and know if they stick to what they know the end will take care of itself.

Since identifying this pattern, he made a very small change that makes it 100% applicable in all areas of life: physical, mental, relational and spiritual:

• I know what to do.
• I have practiced and have done this under pressure.
• I can take the next right step and trust God with the results.

I know…I’ve practiced…I trust God.

This simple progression of thought is actually not new.  I see it in the life of King David.  One of the most popular tales of David is his battle with Goliath.  The young man displays immense courage and defeats the giant, but that’s not where the story starts.  It starts with a young man spending hours in the desert watching over and protecting his father’s sheep.  God was training him in the desert to be one of the greatest HIMs the world has ever known!  David himself shares the mindset of a champion with Saul.  When he meets him, Saul tries to fit David for battle with his equipment.  Listen to David’s reply,

“But David said to Saul, “Your servant has been keeping his father’s sheep. When a lion or a bear came and carried off a sheep from the flock, I went after it, struck it and rescued the sheep from its mouth (‘I know what to do’). When it turned on me, I seized it by its hair, struck it and killed it (‘I’ve practiced and done it under pressure’). Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God.  The Lord who rescued me from the paw of the lion and the paw of the bear will rescue me from the hand of this Philistine. (‘I can take the next right step and trust God with the results’)”
Saul said to David, “Go, and the Lord be with you.”

I have worked to apply this mindset in all areas of my life: helping my kids with school, walking through a conflict with my wife, starting a new program at work, completing a GORUCK event.  It works and helps keep me grounded and focused when it matters.  It also constantly reminds me that I have a choice to make each day to embrace whatever comes and see it as training to get better.  I’ve taught it to my kids and they have used it to help study for tests, tryout for soccer and walk through conflict with friends.  I share it today praying it is helpful for you as well.

I know…I’ve practiced…I trust God.

Submitted by Cap’n Crunch