“Light” Side vs “Dark” Side of a Beatdown

13 PAX posted in the gloom at BOHICA for a split workout-Light Side vs Dark Side (harder or regular; had to throw at least one Star Wars reference on the day The Last Jedi premieres). We have PAX preparing for the Terrain Race this Saturday and wisely wanted to conserve their energy for the competition chose the Light beatdown led by Jumanji. YHC led the regular, harder beatdown. This of course, may be the only time YHC beatdown would ever be considered harder than a Jumanji beatdown.

Warm-Up

• Run lap around the parking lot island(s) and perform an exercise OYO
  • Lap 1- SSH x20
  • Lap 2- Mountain climbers x20 (counting 1 leg)
  • Lap 3- Squats x20
  • Lap 4- Burpees x10

The Thang “Light Side”

• Perals-on-a-string down to train-tracks with 20 merkins, mountain climbers and squats along the way
• Run to parkng lot behind racquetball court for some bear crawls, deep lunges and burpees were in order
• Run to the play ground for stretch pull-ups x 5 (with 5 second dead hangs in-between pull ups)
• Run to Pavilion
  • Heisenberg step-ups x20
  • Calf Raises x20
  • Box-jumps x10
• Acceleration runs across the field x3 with mountain climbers, monkey humpers and gorilla humpers at the end
• Dynamic stretching

The Thang “Dark Side”

• Mosey to playground for special 6-pack ladder
  • Same as regular 6-pack but with Burp-ups and squats as your two exercises
• Mosey to field for special Jacksonville Isosceles Triangle of Death… Ladder
  • Bear crawl with partner cone to cone
  • At each cone, descending burpees starting with 5
  • Once down to 1 burpee, continue and go back up to 5
• Suicide ladders
  • After finishing regular suicide, immediately start again but at the furthest cone and work your way back down
  • Merkin Suicide Ladder- 10, 15, 20, 25, 25, 20, 15, 10
  • Prisoner Squat Suicide Ladder- 10, 15, 20, 25, 25, 20, 15, 10
  • LBC Suicide Ladder- 10, 15, 20, 25, 25, 20, 15, 10

COT/BOM

Our Core Value Phrase for the Month of December is: We are disciplined, intentional, and gritty during the never-ending work to get better, not relying on the fickle motivation. This of course goes with our Quote of the Month: “Discipline equals Freedom” – Jocko Willink. Jumanji shared with us some quotes from Jocko Willink’s book, Discipline Equals Freedom: Field Manual, where Jocko essentially sounded like a Nike commercial… “Just Do It” (i.e. if you want to develop discipline to quit eating so many sweets, stop eating sweets. If you want to develop discipline to get up early, go to sleep early…. And so on). Jumanji encouraged us to have discipline in all aspects of our life, not just in the gloom.

Prayers/Announcements:

• Prayers for all those suffering from cancer and their families; and thank you for those who survived, including my M who celebrated 20 years of her diagnosis and removal of her ovarian cancer- never take for granted your life, or your family’s, you never know when it can change in an instant
• Prayers for Mathlete’s brother, Michael, who is being worked-up for possible cancer.
• F2 event at Wicked Barley on Tuesday, December 19^th ~ 6:30 PM, Cornhorn Championship on the line