27 Degrees clear skies with little to no wind (Perfect Conditions)
20 X SSH IC
20 X Arm circles forward IC
20 X Arm circles backward IC
20 X Forward stiff leg kicks touching vertical hand IC
20 X Box squat jumps IC
Mosey to a lit parking lot a near Parkside Tavern about two hundred yards from the Dog Pound AO.
Tribute to Super Bowl 50
5 Sprints slight downhill and back uphill (About 200 yards round trip).
After the first sprint: 50 merkins
After the second sprint: 50 BBS
After the third sprint: 50 lunges
After the fourth sprint: 50 SSH
After the fifth sprint: 50 squats
Then we went in reverse order:
After sixth sprint: 50 SSH
After seventh sprint: 50 lunges
After eight sprint: 50 BBS
After ninth sprint: 50 merkins
Mosey back to the Dog Pound AO beside the tennis courts.
20 X Flutter kicks IC
20 X Hello dolly’s IC
15 X American Hammers IC
Note: The PAX ran individually down and back and then 50’s individually. Those that finished early planked until everyone was done after each round. The PAX started each sprint together. Each person pushed hard on each sprint especially more so with a small group. One PAX member pushed through some calf cramps like a champ and finished very strong.
Discussed work ethic and not letting other people outwork you. Remember the acronym O.W.E = Out Work Everyone.
I may not be as fast as Proton, or able to do squats like Ratchet, or merkins like Bandwagon, but that isn’t going to stop me from trying.
I used to encourage my Marines that hard work eventually pays off. It may not pay off today, tomorrow, next week, or next month, but eventually hard work always pays off.
Encouraged the PAX to apply the same enthusiasm and work ethic that they do at F3 in other parts of their daily activities.
Finally, we talked about attitude. All the hard work in the world will be forgotten if you do not do it with a positive attitude.
Getting better together like a Boss!!
Hydro (Submitted by Cap’n Crunch)