April 28, 2018

The Greatest Show: SQUAT-TASTIC, Mothership Edition

THE SCENE: Pristine spring morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC X 20
Windmills IC X 15
Mountain climbers IC X 15
Hip rotations OYO X 10 on each (5 forward/5 backward)
Shoulder taps OYO X 20 on each
High kicks OYO X 10 on each

THA-THANG:

PART I: SQUAT CIRCUIT #1 – BASICS

  • Eccentric 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

Indian run to benches at far end of lake.
Quick circuit:
50 box jumps (mod 50 jump squats)
25 merkins 

INTERLUDE (Partner up!)

  • Alternating partner carries on transport, doing partner exercises at end points
    • 15 resistance shoulder presses
    • 20 partner pull ups (for speed)
    • 20 plank high fives

Lil’ mosey back to base camp

PART II: SQUAT CIRCUIT #2 – ADVANCED

  • Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
  • Partner goblet squats OYO X 20 each
  • Squat jumps OYO X 15
  • Bolt 45’s OYO

MARY:
Dealer’s Choice ~10 min (2 onlooker kids joined in)

COUNT-OFF & NAME-O-RAMA
10 | 1 FNG “Baby Gap”

CIRCLE OF TRUST/BOM:

Men, there is no number to the
things that weigh us down
Wayward loved ones, long hard jobs can
make for one sad clown

Our fight is neither flesh and blood
nor death that lingers near
Nonetheless, if truth be told
I fight the most with fear

Fear of walking all my days with
no one by my side
What if I live in poverty?
What if my children die?

In truth, some days I’d rather quit
than face fear toe to toe
Or even worse, surrender fear
to One i can’t control

We live not in isolation
The gloom is proof of it
We lock our shields to share our strength
For our brothers, WE. DON’T. QUIT.

In whatever phase life finds us
Whatever path unknown
Our brothers help us carry on
For His Glory.
His alone

–TOMS