54 and clear
Welcome & Disclaimer
SSH x30 (IC)
Mosey to far side
Windmill Merkins x15 (IC)
Imperial Squat Walkers x12(IC)
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Mosey back to SP
Divide up and head to 4 Stations
S1: Side Lunges / Dry Docks
S2: Rocky Balboas on the benches / Bench Dips
S3: Iron Mikes/ Superman Swims
S4: Shuttle Run (run to cone, 1 burpee, rinse and repeat adding 1 burpee each time)
Completed rounds of all 4 stations,
R1: 120 sec (change exercise at 60 sec except for shuttle run)
R2: 90 sec (change exercise at 45 sec except for shuttle run)
Mosey to far side near Sunsphere. Divide into two groups
HIIT & 30s
Group 1: HIIT (8 Intervals)
– R2 1: Ranger Merkins
– Rd 2: Squats
Group 2: 30’s on Stairs
– Bottom: Flutter Kicks (4ct)
– Top: Squat Jumps
When Group 1 finishes switch
Mosey back to SP
Number off and Name-O-Rama (22 PAX)
3 Overlooked Qualities of a HIM: Humble, Teachable & Flexible
Humility is the quality of having a modest view of one’s own importance, rank or abilities. It includes a recognition that you don’t have all the answers, that you may be wrong at times and that others may have better insights, wisdom and abilities in certain areas than you do.
Proverbs 18:12 – Before destruction a man’s heart is haughty, but humility comes before honor.
Teachability is the quality of being able, willing and eager to learn from others. It includes an appreciation for the gifts, abilities and experiences of others and a recognition that you can benefit and grow by listening to and learning from them.
Proverbs 19:20 – Listen to advice and accept instruction, that you may gain wisdom in the future.
Flexibilty is the quality of being able to easily modify your own opinions, goals and actions. It includes the ability to adapt to new information, change course, compromise on non-moral issues, and value other’s interests as highly as your own.
Proverbs 22:3 – The prudent sees danger and hides himself, but the simple go on and suffer for it.
The PAX at Big Ball never disappoint! We pushed hard an nonstop for 45 minutes and got better. Great morning with great men…