CONDITIONS

> Perfect sunny and cool day at the LavaField. 7 strong got in and got the work done. This Q ran late 2mins, FAILURE, awarded myself punishment burpees as EC following the CoT in front of the PAX. Shout out to Danish and Slash for starting a lap mosey to get the crew rolling.

Warm Up (Circle of Pain)

• SSH x 15 IC
• Imperial Walkers x 15 IC
• Windmill x 15 IC
• Slow High Knees x 15 IC
• Third Grade Exercise x 15 IC
• Scissor Arms x 15 IC
• SSH x 15 IC
• Mosey to track

The Thang

ROUND 1

• Merkin Mile (4 rounds)
• 25 Merkins
• Run 400 meters

ROUND 2

• Big Boi 100s (4 rounds, there and back is one round, 200 BBs total)
• 25 Big Bois
• Run 100 yds

ROUND 3

• Stadium Squatters (4 rounds)
• 50 Jump Squats
• Run up and down the bleachers until you get to the other side, mosey back to the start

ROUND 4

• Merkin Half Mile (2 rounds)
• 25 Merkins
• Run 400 meters

MOM

• LBCs (x 10 IC)
• Outlaws (x 10 IC, both directions, keep the legs up)
• Flutter Kick (x 10 IC)
• Flutter Jacks (x 10 IC)

Moleskin

Planned to give the below but do technical difficulties with my phone, spoke into the learnings of failure as a leader. Spoke into why Preparedness is crucial to the success of a leader and today, I lacked in that discipline as I was not on time. No excuses, own it, learn and strive to never repeat it.

The Daily Discipline Of Physically Training The Body

A man’s Right relationship with himself–his Fitness–begins with his body

Because it is his most fundamental piece of physical equipment, a man must get it and keep it in the normal upright position at all times if he wants to be Effective. In fact, because Preparedness requires him to be ready for the unexpected (not just to get ready for the expected), the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do.

These fragile bodies of ours are what we are given to house our souls. Life, the thing so precious to each person that he will fight tooth and nail to preserve it, is contained within this bag of flesh, muscle and bone we call the body. How can the soul prosper if the body withers? And wither it will, if we don’t put it into motion against continually steeper hills and heavier rocks. The body is made to be used. Let it lie fallow, and it will not produce a good crop. But if it is well plowed and carefully tended, the result will be a bounty of Preparedness.

> That’s a wrap, Lumbergh