Small Wins

Posted on Posted in Backblasts
  • When: 08/07/2023
  • QIC: Saigon Sam
  • The PAX: Magnum, The Breeze, Ant-Man

YHC thought he would be solo this morning at the Frontier but then Magnum showed up, then Breeze and the Ant-Man.  The message today, taking smalls steps are a big deal and sometimes when you take a small step some friends will join you like the Pax did this morning!

Warm Up:

  • Side Straddle Hops
  • Toy Soldier
  • Tempo Squats
  • Bird Dogs
  • Dog pissers
  • Back and Forth Lunges / 6 reps per side⁣⁣⁣⁣⁣⁣
  • Single Leg Squats / 8 reps per side ⁣⁣⁣⁣⁣⁣
  • Single Leg Deadlifts / 8 reps per side ⁣⁣⁣⁣⁣⁣

The Thang

Do 3 rounds total, resting 45 seconds between each round.

🏋️Reverse lunge + hammer curl x 6 reps each side

🏋️Thrusters x 12 reps

🏋️ Bear row x 12 reps each side

🏋️ Crush press + tricep extension x 12 reps

🏋️ Weighted sit-up x 12 reps

6 exercises, 1 minute each, no rest.

💪 Dumbbell alternating side lunge

💪 Dumbbell clean + press

💪 Dumbbell goblet squat

💪 Dumbbell glute raise + fly

💪 Frog squat (monkey humpers)

💪 Dumbbell push-up + stand (burpee)

COT

Message:

“Well-being is realized by small steps, but is truly no small thing.” Zeno

“Do now what nature demands of you… but be satisfied with even the smallest step forward and regard the outcome as a small thing.” Marcus Aurelius

Small wins, daily duties, incremental progress.

Keep moving don’t give up!

Announcements – HHBC, PV 10 miler

Prayers – Thanks for health, for Breeze family, Magnum’s M’s health and for GOD’s to give us the knowledge of his will and power to carry it out!

Leave a Reply