13 PAX joined at COT for a Monday beatdown. I had the honor to Q and the message was consistency. Working on a new goal or challenge requires being intentionally consistent. It’s a slow build but it’s so worth it. Pick something you want to get better at and lean into it. Be consistent, intentional, and the rewards will come.
warmup – 5 burpees OYO, SSH IC, The Hillbilly IC, Flutter Kicks IC, Plank Jack IC, The Squirming Turtle IC, The dying Cockroach IC,
mosey to the turf field stopping for LBACF, LBACB, and Birth Canals
turf field figure 8 Double up (workout corner end zone, sprint to the 50 WO, mosey across midfield, WO, sprint to the goal line, WO, mosey across the end zone completes the set) 1,2,4,8 Burpee, 2,4,8,16 Merkins, 3,6,12,24 BBSU, 4,8,16,32 Shoulder Taps, 5,10,20,40 Invisible Jump Rope,
Mosey to the wall 5-calf dips/raises, 5 inclined Merkins, then 10 of each, then 15 of each, Furball back towards the COT stopping at the portable John for Michael Phelps. All out sprint towards the circle finish with a mosey parking lot lap. At COT we did one round of cool down stretches with each PAX counting down from 10.
COR, NOR, Announcements – The Fallen, Heartbreak Bridge Marathon, Prayers – Congrats Mr Yuck for your new adventure. Prayers for JDs friends the Hooty family as they work through a tough cancer diagnosis for his wife while she is pregnant.
Always an honor to lead. You guys are a motivating group that make my life better every day. SYITG