BOHICA 2018.02.01 – Short Term Goals

BOHICA 2018.02.01 – Short Term Goals

Q: SeatDown

PAX: Jumanji, BigBird, Snuffy, Flounder, LIFO, Synapse, Dr. Okie, Xenu, PUD, Heisenberg

11 PAX braved the day, in spite of fair warnings and came face to face with a burpee themed beat down. The goal was to accomplish something wild (100+ burpees) without realizing it. To do this, we mixed up the type of burpees and kept the reps low. Also threw in some running because most PAX prefer burpees to running. With a touch of core and cardio to wrap things up, we had a good plan in place. Success can be claimed and gauged by the solid amount of post beat down mumble chatter. I do what I can…

COP:

Imperial Walkers, Competition Burpees, Arm Circles, Perfect Pushup burpees, Hillbillies, Hand Release Burpees, Toy Soldiers, Freddy Mercury’s

The Thang:

· Mosey around track to pullup bars

· Split into two groups

· Half Starts in field, half starts at pullup bars

o 5 Burpee Broad Jumps, 5 Hand Release Burpees, 5 Perfect Pushup Burpees, 5 Pull Up Burpees, 5 Competition Burpees

o 5 Pull Up Burpee, 5 Hand Release Burpees, 5 Perfect Pushup Burpees, 5 Burpee Broad Jumps, 5 Competition Burpees

· Run a lap around the field

· Repeat 5 Sets or 30 Min; whichever comes first

· When done, head to benches for sets of 10 Dips, Step Ups, and Derkins until 6 finishes

Ring of Fire

Circle Up – 1 PAX calls out a core exercise for remaining PAX to do while he bear crawls around circle

Jail Breaks:

· Army Crawl to the cone (10 yards)

· Sprint to end of field (70 yards)

· Sprint back to cone and then army crawl to start line

· Bear Crawl to cone (20 yards)

· Sprint rest (60 yards)

· Sprint back to cone and bear crawl to completion

COT:

Simple message of setting short term goals to keep you headed toward your larger goals in life and the beat down. Whether you want to do 10 pull ups, get a promotion, or be a better husband, its critical to find short term steps and goals to keep you moving toward your greater destination. As in the workout, as in life.

· Serving at Trinity Rescue Mission on Friday

· Much call for prayer for keeping up with little ones and graciously managing the older ones

· Feud’s wife being sick

· Drone’s M, Courtney, as she works through her treatment and cares for their two little ones

· Peace, strength, guidance for Synapse as he travels to help his child get some help