Date: May 30, 2019
AO: GRCC Track
57° / 99% Humidity
[Core Principles and Disclaimer recited to 9 PAX -Mad Cow, Hasselfhoff, Stalin, Basic Bro, Forrest, Kraut, Less, Fake ID (F3 Naperville) Snoop (QIC)]
Capri (Soft Spot) Lap
High Knees IC X20
Cherry Pickers with a Back Clap IC X15
Motivators from 6.
YHC, was throwing around cheeseburger emojis all over the Slack’s preblast thread. Of course, the Thang was going to have a cheeseburger theme and what restaurant does everyone think of when thinking about delicious cheeseburgers: McDonald’s. This morning, the PAX was going to be enjoying the iconic Quarter Pounder.
YHC set up lines of cones on the field ¼ of the distance from the goal, ½ the distance, and ¾ the distance, essentially splitting the field in quarters.
The PAX lined up on the goal line and were instructed to sprint to ¼ distance line, rep out 25 merkin, run backwards back to the goal line, 1 burpee, then hold Plank for the entire PAX to be ready for round 2. Rinse and repeat until the entire field was traversed.
Sprint ¼ Distance – 25 Merkins – Run Backwards to back to Goal – 1 Burpee
Sprint ½ Distance – 50 Squats – Run Backwards to back to Goal – 2 Burpees
Sprint ¾ Distance – 75 Mountain Climbers – Run Backwards to back to Goal – 3 Burpees
Sprint Entire Distance – 100 SSH – Run Backwards to back to Goal – 4 Burpees
PAX partnered up for a friendly game of Rock, Paper, Scissors. YHC instructed the PAX to hold Chillcut Plank (Plank on Elbows) facing their opponent. YHC called out 1-2-3 shoot, where all the PAX threw either, rock, paper or scissors. If battle resulted in a tie, both PAX did a merkin, else the loser would do a burpee and the winner would do a merkin. 8 rounds were accomplished while the PAX held plank the entire time and the rep count increased by one each round. Round 1: 1 Rep Round 8: 8 Reps
I promised a Double Cheeseburger this morning, so rinse and repeat on the Thang, but with different exercises.
Sprint ¼ Distance – 25 BBS – Run Backwards to back to Goal – 1 Burpee
Sprint ½ Distance – 50 Lunges – Run Backwards to back to Goal – 2 Burpees
Sprint ¾ Distance – 75 Plank Jacks – Run Backwards to back to Goal – 3 Burpees
Modification on the last round
Mosey 1/4 – 25 SSH – Mosey Additional 1/4 – 25 SSH – Mosey Additional 1/4 – 25 SSH – Mosey Additional ¼ – 25 SSH
Time was winding down, so last exercise called was an AYG sprint from post to post on the field. Groups of two PAX were released at a time for head to head races.
Flutter Kicks IC X15 (@Kraut)
Freddy Mercury IC X15 (@Fake ID)
James Bond IC (@Mad Cow)
If learning is an important part of leadership, then it follows humility is an essential attribute as well. After all, you can’t learn new things if you cannot admit you’re a work in progress. Be open to recognizing your own faults, so you can grow as both a leader and a human being.
“No man will make a great leader who wants to do it all himself, or to get all the credit for doing it.” – Andrew Carnegie
Drop It Like It’s Hot