“Between stimulus and response”

Posted on Posted in Backblasts
  • When: 03/16/2020
  • QIC: Saigon Sam
  • The PAX: Flo, Sofa, Gizzard, Dollar Bill, Shirley, GNC, Half Moon

7 PAX joined QIC in the gloom for another edition of the “Meathead Monday”.  PAX completed a full body strength training circuit at the HardNocs welcome center.  Thanks to Sofa and Flo for helping OIC set up!

The Warm Up:

  • SSH 10X in cadence
  • Arm circles back & forward 10X in cadence
  • Michael Phelps 10X
  • Prisoner Squats 10X in cadence
  • Merkins 10X in cadence
  • Bear Crawl 10 yards, crawl bear back
  • 5 burpees OYO

The Thang:

  • Round 1– (35 seconds of max reps, 15 seconds rest, PAX rotate to next exercise)
    1. Ruck Merkins
    2. Skull crushers on your six (using dumbbells, kettle bells, ruck etc.)
    3. Arnold Press (using dumbbells, kettle bells, ruck etc.)
    4. Flutter kicks (hold dumbbell, kettle bell or ruck)
    5. Mix Lateral Raise & Front Raise (dumbbell, Kettlebell or exercise band)
    6. Goblet squats (use kettle bell, ruck, dumbbell or exercise bands)
    7. Battle Ropes
    8. Lap around parking lot, up the stairs, 5 burpees, plank for six
  • Round 2– (35 minute of max reps, 15 seconds rest, PAX rotate to next exercise)
    1. Mike Tysons (feet on curb)
    2. Bent over rows (use dumbbell, KB, ruck)
    3. Mix up Curls and Hammer curls (use dumbbell, KB or band)
    4. American hammers
    5. Squat with overhead press (using dumbbells, kettle bells, ruck etc.)
    6. Kettle Bell Swing
    7. Decline Mountain Climbers (feet on curb)
    8. Lap around parking lot, up the stairs, 5 burpees, plank for six
  • Round 3– (35 minute of max reps, 15 seconds rest, PAX rotate to next exercise)
    1. Kettle Bell Snatch (switch arms at mid-point)
    2. Renegade merkins (use dumbbells or kettle bells)
    3. Alternating lunges (using dumbbells or kettlebells)
    4. Plank slides using dumbbell
    5. Man-makers (use dumbbell or kettle bell etc.)
    6. Deadlift (use dumbbell or kettle bell etc.)
    7. Slam Ball
    8. Lap parking lot, up the stairs, 5 burpees, plank for six

Round 4 –  PAX got through half of another round.

Count-a-rama, name-a-rama

Welcome back Half Moon!

Message:

YHC encouraged PAX to read F3 Nation response.  https://f3nation.com/2020/03/13/covid-19-response/

This is our time to practice what we have learned and lean into leadership opportunities.  Stay calm, be of service to our families, our communities, our fellow PAX and control what we can control.   YHC provided a quote from Vicktor Frankl who was an author, a neurologist and Holocaust survivor.

“Between stimulus and response there is a space.  In that space is our power to choose our response. In our response lies our growth and our freedom.”

More about Viktor Frankl –  https://en.wikipedia.org/wiki/Viktor_Frankl

COT (BOM at a distance): Prayers for Shirley’s neighbor, prayers for PAX to have guidance, patience and tolerance with family as kids are home for an extended time frame.  Prayers for knowledge of HIS will for us and the power to carry it out!

 

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