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
