Weather: A very perfect morning 45 degrees
PAX (18): Yodel, Griswald, Mr. Miyagi, Cheapseats, Crab Cakes, Ketchup, Fine Print, Brad Pitt (Respect, Respect), Gator, Escobar, “THE” Cuban, Tonight Show, T-Ball, Gump, Dr. Thunder, Blades of Glory, Obiwan
As always, explained the core principles, disclaimer.
Instructed the Pax to do a Slow Moving Indian Run up the street and around to the grass on the north side of the Parking lot.
Warm a Rama:
14 IC Big Ones
10 IC Tappy Taps
Steinl: 30 Second Plank, 30 Second Chilcut, 10 Merkins, 10 Amazing Spider Man(Right Leg), , 30 Second Plank, 30 Second Chilcut, 10 Merkins, 10 Amazing Spider Man(Left Leg) I did forget the 10 merkins on the back end of both ends of the Amazing Spider Man.
Mosey’d back to the Parking lot and grabbed the coupons and rifle carried them to the Basketball court.
Count off into 2 or 3 Groups depending on the number of PAX Members. This is a race:
One PAX member from each group will Walk or run Coupons, in both hands, down the basketball court and come back and grab two more until all are at the other end, which was 6 coupons per group Once this PAX member is done, the next one will retrieve Coupons until all are back and Routine will continue with each Pax member.
List of exercises on Board:
Exercises will be a mixture of chest, shoulder, legs and then core.
At 6:02 Called Omaha, bring coupons back to the parking lot and circle for Mary
Flutter Kicks 15 IC.
Rancid Style American Hammer 17 IC
Closing: Asked for Announcements and Prayers:
COT: This COT is for me because I keep holding myself back from pre running. These are a list of some quotes I need to keep saying in my head:
“YOU CAN DO IT”
“Clear your mind of Can’t”
“You become what you believe”
“Push yourself because nobody else is going to do it for you.”
“Growth is painful, Change is painful, but nothing is as painful as staying stuck where you don’t belong.”
“Good Things Take Time.”
“If it doesn’t challenge you, it won’t change you.”
“Strive for Progress, not perfection”
“Continuous Improvement is better than delayed perfection.”
Whenver I’m about to do something, I think, “Would an Idiot do that?” and if they would, I DO NOT do that thing.
1. Believe in Yourself: Believe you can and you will
2. Stay Strong, Dream believe Achieve
3. Never Give UP-A little progress each day adds up to big results
4. Work Hard-good things come to those who hustle
SYITG! – Mufasa