February 19, 2018

Squat-tastic

Levee, Uncategorized

THE SCENE: Mid 60’s and overcast–prime BC conditions.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC X 20
Windmills IC X 15
Cotton pickers IC X 15
Hip rotations OYO X 10 on each (5 forward/5 backward)
Merkins IC X 20
Split squats IC X 10
High kicks OYO X 10 on each

THA-THANG:

PART I: SQUAT CIRCUIT #1 – BASICS

  • Squats IC X 20 (3 count down, 3 count hold, 3 count up = 1)
  • Sumo squats IC X 20
  • Prisoner squats IC X 20
  • Ballerina squats OYO X 20
  • Squat jumps OYO X 20

OYO brisk mosey to end of main drag…Al Gore until all-in
Quick merkin ladder in parking lot 10-1…Sprint back to home base

PART II: SQUAT CIRCUIT #2 – ADVANCED

  • Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
  • Overhead squats OYO X 20
  • Partner back to back squats OYO X 20
  • Partner goblet squats OYO X 20 each
  • Partner wall-sits X 1:30 min
  • Bolt 45’s OYO

MARY:

  • Dealer’s choice
    • Gus – Hello Dolly X 30
    • Billy Blanks – Box cutters X 15, X 15 in reverse (tot 30)
    • Slots – American hammers for time to finish

COUNT-OFF & NAME-O-RAMA
10 PAX | 3 FNG’s: Roots, Ricky Bobby, Cheesesteak

CIRCLE OF TRUST/BOM:
“But be doers of the word, and not hearers only, deceiving yourselves.” (James 1:22)

“Christian life is action: not a speculating, not a debating, but a doing. One thing, and only one, in this world has eternity stamped upon it. Feelings pass; resolves and thoughts pass; opinions change. What you have done lasts–lasts in you. Through the ages, through eternity, what you have done for Christ–that, and only that, you are” — Frederick W. Robertson, from

HIM are men of action. We become what we do–we are the sum of our habits. Practice the discipline of action this week. If there nagging open items on your to-do list–just jump in and do them. If you’ve been falling behind in your duties to your wife, call the sitter and take her out. If you’ve been in a rut at work, reinvigorate your trade by doing everything with excellence and take on a special project. If you’ve been putting off a tough conversation, just make the call.

Be a man of action this week.

MOLESKIN:
Squat focus was intense–PAX handled it like champs to get the week started right. Lessons learned: for newer moves, practice your cadence to make sure it sounds right and to measure the right pace. For a few of the moves, my count was off and inconsistent.

ANNOUNCEMENTS:
Upcoming VAPE session Saturday following Mothership BC.

Tags: , , , , , , , , ,