AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Shotgun, Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Knoxville Cherry Pickers
OH Claps
Baby Arm Circles
Hillbillies
Tempo Merkins
Mountain Climbers
THE THANG:
Here is the January/July challenge:
Metric Workout #1
(Every man will need 1 CMU)
Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.
Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
We listened to a F3 Beatdown playlist that I found on Spotify. We ran across the parking lot for an estimated 25 yards. It took longer than I thought it would.
MARY:
LBCs
Flutter Kicks
Plank Jacks
Low Plank 30 seconds
ANNOUNCEMENTS:
February is VQ month. If you have never Q’d or haven’t led a workout in awhile, this is a great month to Q. I am happy to answer questions and I will co-Q with you if you want.
COT:
Keep the faith.
Sometimes good things, good plans don’t work out. “Stuff happens” that change our plans. God is good and he works things out for the good of his people. At times I struggle with, the whys, though. I feel like I deserve an explanation from God why things didn’t go the way I plan. Seemingly good things that God would approve. These are faith growing times for me. God is good all the time. He doesn’t owe me explanations, and that is OK.
