Legs Day!

AO: The Ridge

When: 12/05/2020

PAX:

Number of Pax: 24

Pax Names: 5-Putt, Beatbox, Bedpan, Better Call Saul, Bob Villa, Bone Spur, Dilly Dilly, Disco Ball, Fish Sticks, Hanger, Happy Camper, Jellystone, Jobu, Onesie, Pawn Star, PenaltyBox, Sheldon, Skinner, Toby, Tourniquet, Trojan, Vern,

Number of FNGS: 0

FNG Names:

QIC: Bone Spur


The BackBlast:

Introduction:

The legs feed the wolf!  We took the opportunity on this crisp morning to complete a leg beatdown to strengthen 24 PAX.

Warm-O-Rama:

Mosey 400 m with butt kicks and high knees mixed in

20 Tappie-Taps (IC)

20 Good mornings (IC)

20 Imperial Walkers (IC)

Thang 1: with rucksack, weighted vest, or backpack with weights on

Round 1

Whole Group – Q/CO-Q Led – Copperhead Squats (3 count down = 1)…50

½ group SELF LED – Table Step Ups…50

½ group SELF LED – Lunges around Pavilion and hold post squats while waiting

Round 2

Whole Group – Q/CO-Q Led – Copperhead Squats (3 count down = 1)…75

½ group SELF LED – Table Step Ups…75

½ group SELF LED – Lunges around Pavilion and hold post squats while waiting

Round 3

Whole Group – Q/CO-Q Led – Copperhead Squats (3 count down = 1)…100

½ group SELF LED – Table Step Ups…100

½ group SELF LED – Lunges around Pavilion and hold post squats while waiting

Thang 2:

Round 1

12’s

11 Frog Hops(hands behind head, squat to 90 degrees then jump as high as you can),

1 Monkey Humpers

(OYO)

Repeat counting down from Frog hops and up from Monkey Humpers for 12’s

Recovery 40 BigBoys

(OYO)

Round 2

11 Merkins

1 Berpie

Repeat counting down from Merkins and up from Berpies for 12’s

Recovery 40 BigBoys

(OYO)

Mary:

Leg Raises – 25 – (IC)

Side Crunches – 25 each side – (IC)

Flutter Kicks – 25 – (IC)

American Hammers – 25  – (IC)

Bonnie Blairs – 20 (IC)

Circle of Trust:

Uncommon is defined by the oxford dictionary as an adjective and adverb; out of the ordinary, unusual, and remarkable.

As David Goggins and Jockcko Willink discuss in their 2020 Motivation Speech Theory, “set out to be un-common.”

Main message to individuals is if you want to change something, if you have to change something, then put it into action and MAKE THE CHANGE; individuals have the CHANCE TO CHANGE IT NOW…PUT THINGS INTO ACTION…GO ON THE WARPATH WHEN THINGS ARE NOT ONLY GOING WRONG, BUT WHEN THINGS GOING RIGHT…BRING IT EVERYDAY.  If things are easy then uncommon individuals WILL NOT slack off.  If it was easy everyone would do it!  Those that make the change to make themselves better when things are going well are uncommon.  IF YOU AREN’T DEAD THEN YOUR BATTLE IS ONLY PSYCHOLOGICAL… AS LONG AS YOU HAVE NOT GIVEN UP THEN YOU HAVE NOT FAILED, YOU ARE LEARNING TO BE UNCOMMON!  I CHALLENGE YOU TO MAKE THIS A STATEMENT IN YOUR LIFE.

Naked Man Moleskin:

Thanks to the 24 men who came out to get better today!  Hopefully your legs got as good of a beatdown this morning as mine.  Thanks to all the F3 brothers who have helped me during this journey, making me better.  Hopefully, I was able to return some of the favor this morning.

Thank you @Disco Ball for being my wingman as CO-Q and @Penalty Box for having my 6!

Remember, challenge yourself to be uncommon!

 

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