Tag: Dropout

CONDITIONS

Cooler start but the PAX got warmed up quickly!

Warm Up (Circle of Pain)

• Mosey (aka OTB AO exploration, Q found a hill for some fun)
• SSH x 15
• Windmill x 15
• 3rd Grade Exercise x 15
• Monkey Humpers x 15
• Slow High Knees x 15
• Butt Kickers x 15
• SSH x 15

The THANG

11s on the hill

• Mode of locamotion – Bear Crawl up, Bear Crawl down
• Box Jumps (on skate park benches at the top)
• Squats at the bottom
• Bear crawl up, 10 box jumps, bear crawl down, 1 squat….repeat shifting one rep down on top and adding it to the bottom till you get to 1 box jump and 10 squats

Mosey down the path, stop at the trees lining the path

• Wall sit against the trees
• 30 second sit
• Forward arm circles x 10 IC
• Backward arm circles x 10 IC
• Seal claps x 10 IC

Mosey to the stadium stairs

• Mode of locamotion – Frog Hop Up Stairs, basic hop down
• 10 Merkins
• 10 Dips
• 3 Rounds (pick up the six, finish together)

Mosey to the back Soccer Field

• Start at corner of the field
• Begin with: 20 Squats (EC), 20 Monkey Humpers (EC), 20 Big Bois, 20 Leg Raises
• Mode of locamotion –> Mosey the length of the field
• Complete: 10 Squats (EC), 10 Monkey Humpers (EC), 10 Big Bois, 10 Leg Raises
• Mode of locamotion –> Sprint the width of the field
• Complete: 20 Squats (EC), 20 Monkey Humpers (EC), 20 Big Bois, 20 Leg Raises
• Mode of locamotion –> Mosey the length of the field
• Complete: 10 Squats (EC), 10 Monkey Humpers (EC), 10 Big Bois, 10 Leg Raises
• Mode of locamotion –> Sprint the width of the field
• Repeat for reminder of time

Mosey back to the flags

6MOM

• Flutter Kicks x 15
• Flutter Jacks x 15
• Pickle Pounders x 10

Moleskin

Get Right (Q1) – F3Qsource

To be able to help others, a man must first help himself

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.

The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.

Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh