5AM Virtual Boot Camp

Many thanks to Booster for taking attendance and running Zoom!

Weather: 74 degrees, slight breeze

During these crazy Covid-19 times YHC has done a couple virtual workouts, so today marked YHC’s first virtual Q.

Since today is April 9, the numbers 4, 9 and 20 will be prominent in the workout.

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance.

YHC attempted to call of the cadence since it is very difficult to hear multiple people calling out numbers via Zoom, but after 10 reps of SSH YHC discovered that sometimes you have to breathe.

Headgear came over to be backup Q if necessary and Notebook came over for live mumble chatter, both physically distanced appropriately.

COP

4 Burpees OYO

Merkins X 9 IC

SSH X 10 IC because YHC ran out of breath doing all the cadence counting!

4 Burpees OYO

LBAC X 9 IC – Forward & Reverse

Overhead Claps X 9 in between LBAC

TTT X 20 IC

4 Burpees OYO

Merkins X 9 IC

Imperial Walkers X 20 IC

Circuits

• 20 Each OYO – Merkins, Squats, BBSU
  1. Plank for the 6
  2. 11’s – Using your driveway, run to end – 10 LBC’s, run back and do 1 Mountain Climber (4 Step), rinse and repeat
  3. Plank for the 6
• 20 Each OYO – Merkins, Squats, BBSU
  1. Plank for the 6
  2. Lunges – 20 each leg
  3. Plank for the 6
• 20 Each OYO – Merkins, Squats, BBSU
  1. Plank for the 6
  2. Calf Raises X 10 IC – regular, then toes in, then toes out
• 20 Each OYO – Merkins, Squats, BBSU
  1. Plank for the 6
  2. American Hammer X 20 IC
• 20 Each OYO – Merkins, Squats, BBSU to get to 100 total of each
  1. Plank for the 6
  2. 20 Burpees OYO
  3. Plank for the 6
• Shoulder taps X 20 OYO cadence
• Al Gore for about 1 minute.

Finished up with Flutterkicks for Cheech X 38 IC as YHC always does.

COT & BOM – Virtual

Prayer Requests

Virus Situation

Matt

YHC’s friend Jay, who is 52 today, starting his 2^nd battle with lymphoma

Other Unspoken requests

Announcements

• Virtual Cross Ruck tomorrow 4/10 – see preblast from Nantan

Devo – Philippians 4:8, 9

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things. Whatever you have learned or received or heard from me, or seen from me – put it into practice. And the God of peach will be with you.”

From John Maxwell:

You can control your thoughts. Your feelings come from your thoughts.

When you change your thinking, you change your beliefs.

When you change your beliefs, you change your expectations.

When you change your expectations, you change your attitude.

When you change your attitude, you change your behavior.

When you change your behavior, you change your performance.

When you change your performance, you change your life.

In summary:

Thoughts->Beliefs->Expectations->Attitude->Behavior->Performance->Life