Date: 11/4/19
AO: Leon High
QIC: Rico Suave
Pax: Man Guy, Antonin, Ron Swanson, Evel, Speedo, Geronimo
Lord’s Prayer: 0525
Warm Up: Arm Circles, High Knees, Butt Kickers
The thang:
4 sets of cones were set the length of the football field in 30-yard increments (including End Zones) plus a stop at mid field for PT. Pax was paired up in twos. Teams of two were directed to go down the length of the field and then head back for the next round of movements, completeing all four.
Pair one began.
Tire flips were done by other pairs while waiting for the first pair to get to mid-field …
ROUND 1
Lunges: Karaoke: 25 DIPS ON BENCHES: Bear crawl: Side Shuffle
ROUND 2
Horse Walks: Crab Walks: 15 Diamond Pushups: Inchworms: Side lunge
ROUND 3
Sprint: Joe Hendrix: 15 X One Legged Diamond Push Ups: Duck Walks: Russian Soldiers
ROUND 4
Sprint: Kangaroos: 25 X Wide Merkins: High Knees: Butt Kickers
Partners were then swapped out for one lap around the track carrying either a 60 lb. sandbag strapped to a 2×4 or two cindies strapped together. Pax were encouraged to do curls, shoulder presses, etc. with their weight.
More tire flips for those that finished their lap sooner.
Ab topper: Box Cutters X 20; Big Boy Sit-ups X 20; Ankle Taps X 20
COT
Habakkuk 2:2-3 When the LORD answered me and said: write down the vision; make it plain upon tablets, so that the one who reads it may run. For the vision is a witness for the appointed time, a testimony to the end; it will not disappoint. If it delays, wait for it, it will surely come, it will not be late.
What are your goals? Long term. Short term. Family goals. Fitness goals. Work Goals. …. If you don’t have targets you are just shooting aimlessly.
Pax is good. Man Guy’s family has many birthdays this week – he needs more cake. Swanson is back to work full time now. Geronimo reminded us that as we set goals to put God first – all that we do should be in His name.
Prayer: Geronimo
Pledge.
Next Week’s QIC: Man Guy