Accountability

Posted on Posted in Backblasts
  • When: 12032020
  • QIC: Saigon Sam
  • The PAX: Valdez, Outhouse (R), 3 Peat (R), Left Turn, Prune Tang, Brown, Extra Credit, Check Please

8 Pax joined YHC on a chilly morning to discuss accountability and get after it!

A Team needs collective Accountability just as a HIM needs individual Accountability.  Aye!

Warmup

  • Michael Phelps 10 IC
  • Hillbillies 10 IC
  • Down Dog to Dive Bomber Merkins 10 IC to
  • Peter Parker 10 count each side to knees to Short Hip Circles 10 each leg forward and back to
  • Merkins 10X IC back on six to
  • Knee to chest, to Hamstring Stretch & Gas Pedal*
  • Lateral Hurdle Steps 10 each side

The Thang:

Accountability breeds trust.

Curb to Curb

  • Bear crawl, crawl bear back   
  • Carolina Dry Dock 10X, OH Press with coupon 15X
  • Lateral Lunge between
  • Mike Tysons 10X, G2O with coupon 15X
  • Broad jump or Lunge between
  • Windmill Merkins 10, Goblet Squats with coupon 15X

Accountability breeds toughness.

Descending Lunge Ladder

  • 10 Lunges, each  XP C

Continue down the ladder until you reach 1 lunge per leg.

15 Goblet Squats with coupon

Accountability breeds comradery.

Legs & Core Circuit (30 second per exercise, 10 seconds break)

  • Single-Leg Hip Raise Right
  • Flutter kicks
  • Single-Leg Hip Raise Left
  • Hello Dolly’s
  • Single-Leg Straight-Leg Deadlift right
  • One arm low plank right
  • Single-Leg Straight-Leg Deadlift left
  • One arm low plank left
  • Calf Raise and hold

15 Goblet squats with coupon

Core Finisher:

2 Rounds – 30 seconds, 10 seconds rest

  • Controlled Mountain Climbers
  • Core stars (hollow v-up) modify with reverse crunch.
  • Alternating sprinters.  WW1 sit-ups to each leg.
  • Boxer sit-up.  BBSU punch each side.

When you hold someone accountable it means, “I care enough about you to not let you settle for mediocrity.”

Tom Allen – Indiana University Football Coach

COT

  • Count a Rama, Name a Rama,
  • Announcements – F3 Holiday party tonight, PAX meeting at HN to run a 5K at 0545 Friday led by DB , Dudeology race Saturday
  • Prayer Requests – Michael recovering, safe travels to holiday party.

He cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful.  John 15:2

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