A change is gonna come

Posted on Posted in Backblasts
  • When: 07/09/2020
  • QIC: McFly
  • The PAX: Scholls, Culpepper

The goal was to mix things up. As this was my third Q I wanted to do exercises that I had never done when I had led previously but then I was jealous of all the burpees that were done at Goodlands and burpees are always good so..

WARM UP 

  • LBAC F and B
  • Hillbilly
  • Ass Kickers
  • Dive Bombers
  • Burpees in celebration of Culpepper

All done in 10 count or 10x

NEXT

Plank-o-rama

Mosey to field

  • 25y sprint: 20 saw planks
  • 25y sprint: 20 Makhtar N’Diaye
  • 25y sprint: 20 plank jacks
  • 25y sprint: 20 shoulder taps, count 1 hand
  • 1 lap around field

..and repeat

Bleachers

  • Decline merkins (20)
  • Dips (20)
  • Incline merkins (20)
  • American Hammers (20)

.. and repeat. Went 10 on incline for 2nd round

Over the Hill

Mosey to the big berm for next..simple 3 x 3 (3 exercises, 3 rounds)

  • Burpees (10): Run over hill and back
  • LBCs (20): Run over hill and back
  • Squats (30): Run over hill and back

Mosey to the flag

COT

Message – Change: We often repeat the familiar. It is comfortable. We need to be willing to try to things to learn and grow and get out of our comfort zone.

Prayers for:

  • Scholls – closing out the week strong and a great vacation with family in NC
  • Culpepper – finishing out long project at work and on to next
  • Aqua –  safe, healthy trip up to NC
  • Fleming Island AO – great turn out and extending F3 and the benefits to more men

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