Q: Runt
PAX: The Beast, Fenway, Ruby, Broke Down, Bayou, Running Rebel
FNGs: None
COUNT: 7
WARMUP:
Side straddle hops. 100 meter run. Through the tunnel. 100 meter run. Imperial walkers. 100 meter run. LBACs. 100 meter walk.
THANG 1: 11s on bleachers
– 10 weighted squats. Up the bleachers with sandbag. I merkin followed by 2 shoulder press with sand bag. Down the bleachers
– Rinse and repeat until 1 squat and 10 merkins/20 shoulder presses with sand bag
THANG 2: Olympic Track Tabata
– 40 second sprint 20 sec walk
– Rinse and repeat for 10 minutes
THANG 3: TABATA 40 on 20 off (10 rounds)
– flying squirrels
– Iron mikes
– jump tuck burpees
– Hydro merkins
– plank jack burpees
– Diamond merkins
– Michael Phelps burpees
– Elbow plank
– Traditional burpees
– no cheat merkins
THANG 4: Leg raises to Bring Sally Up song
:alert: ANNOUNCEMENTS :alert: :
COT: Up
Reject Actions that undermine high road leadership
– Stop chasing what’s easy. Doing the right things for the right reasons can be challenging. It often goes against the grain. The pathway to high-road leadership is often an uphill battle. That shouldn’t be a surprise bc everything worth-while in life is uphill. Ultimately most of us have uphill hopes and downhill habits, so we have to work to break them and develop new ways of thinking and acting.