- QIC: Straight Up!
- When: 02/24/2018
- Pax: Bob the Builder, Change Order, Decibel, On The Rocks, Senator Tressel, Smuggler, Straight Up, SugarDaddy, Tapper
- Posted In: Alcatraz
So you did the Yeti and you missed an awesome Alcatraz 60 degree morning! I am very proud of the men! We had an FNG! My youngest brother from Ballantyne joined us for the beatdown. Goes by the name Tapper now. We’ll see if that sticks in S.O.B.
Theme: WORRY:
1 Peter 5:7 – Cast all your anxiety on Him because He cares for you.
Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
Warm-up:
Dynamic Stretching:
Jog – 1 min
High Knees – 70
Butt Kickers – 70
SSH – 14
Toy Soldiers – 35
Lateral Shuffles – 10
Squats – 12
Alternating Forward Lunges – 10 (5 each side)
Single Leg Diamond Merkins – 8-9 each side, single count merkins
Single Leg Toe touches with other leg going back – 5 each side
Piper Peters – 10
Rolling Crucifix – 5 each side
Table Twists – 5 each side
Worrying will not stop the bad stuff from happening. It just stops you from enjoying the good.
Worrying is like a rocking chair. It gives you something to do but it does not get you anywhere.
Breathe Today’s Challenge: Drive yourself to get better today.
Field Work: Cross Circuit Super Super Set: 50 seconds on, 10 seconds rest and transition to next exercise. Two rotations:
Jump rope
Single leg burpees- aim for 10 minimum
Frog Long jump
Jax merkins-aim for 20 minimum
Fingertip dips-aim for 20 minimum
Bear crawl
Dips to failure
Max Pullups with sprint back to starting place on field
Sprint b/w cones
Starfish crunch
We were tired at this point, but . . .
Decibel takes over!
3 sets of 20 pull-ups
3 sets of 30 abs (Rosalina, X and O’s, Big Boy sit ups)
3 sets of 40 squats
3 Times running down an ugly hill and back
COT: Naming the FNG: Tapper. Having fun with that one. Announcements, praises, prayers, reminders that we don’t need to worry (see quotes above).
Thanks for the opportunity, Smuggler!