THE SCENE
58 degrees and damp
Welcome & Disclaimer
THE THANG
COP (5 min)
- SSH 25x IC
- Diagonal Lunges 12x IC
- Dive Bombers 10x IC
- Imperial Walkers 15x IC
- Arm Circles Forward 15x IC
- Arm Circles Backward 15x IC
ATMs
All done in order with no rest (without leaving plank position)
- 15 Alternating Shoulder Touches (4-count IC)
- 10 Tempo Merkins (4-count IC)
- 10 fast Merkins (single count IC)
Rinse and repeat 3X then run the hill and touch gate.
Line up on the curb and partner up.
No Pain No Gain Sprinters – Parking Lot (20 min)
- Battle Buddy 1 performs 20 BBS while Battle Buddy 2 holds their feet in a plank position.
- Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone and completes appropriate burpees and sprints
- 1st cone = 5 Burpees
- 2nd cone = 10 Burpees
- 3rd cone = 15 Burpees
- Battle Buddy 2 then performs the progression.
- Rinse and repeat until time.
Mosey to covered area
Let Me Ups / Jumping Squats
Let Me Ups 30 sec, 10 count
Jumping Squats for 30 sec, 10 count
6X of each exercise
Abs
Hello Dolly 20x IC
Superman / Bananas IC
Lance Armstrongs 20x IC
COT
Number-O-Rama & Name-O-Rama, 1 FNG – 2 Stroke
BOM
Manhood is more than being male, it’s about how we do life. Men are life-givers, not life-suckers. One problem is when asked, most men can’t give a clear and concise definition of what it means to be a man. Almost 13 years ago YHC learned a definition of manhood that not only stuck, but has guided me and I am now seeking to impart to my boys. The definition consists of 4 simple maxims:
Real Men…Reject passivity, accept responsibility, lead courageously and expect a greater reward (God’s reward)
We were created for impact, to bring life to the situations and relationships we find ourselves in. Today is a new day…don’t memorize the definition, LIVE IT and go be a HIM in your world!
MOLESKIN
Some mornings are tougher to get to the AO than others…this one was tough for YHC. But as soon as I got there it felt like home and I couldn’t imagine being anywhere else! The PAX showed up and did the hard thing, and we all got better…AYE!