30 for 30 Special

QIC: Geek Squad

Date: 05/30/2019

PAX: Mr.Clean, Milkman, Hector, U-Turn, Ducktales, Snowflake

AO: The Huey

Conditions

68 degrees

 

COP  (IC)

SSH x 30

Good Mornings/3rd Grade Exercises x 30

LB arm circles forward then backward x15

Moroccan Night Club x 30

Overhead Presses x 30

Cherry Pickers x 15

Windmill x 30

Willie Mayes Hayes X 15 each leg

A. Kickers x 30

SSH x 30

Indian Run from Startex around track, over the bridge and to the back parking lot.

 

The Thang

The Pax each lined up at one of 6 stations in back parking lot for a total of 3 rounds. First station is Burpees (R1=15, R2=10, R3=5). Everyone else as many reps (with concrete block) as possible at other stations. Switch stations once burpees are completed and HIM at that station yells, “Rotate”.

Parking Lot Beatdown (3 Circuits)

Station 1 – Burpees (R1=15, R2=10, R3=5).

Station 2 – Full Extension Curls

Station 3 – Overhead Press

Station 4 – Half Extension Curls

Station 5 – Kettle Bell Swings

Station 6 – Tricep Extensions

 

Bleacher Hops (OYO)

Frog Jump up concrete bleachers (4 jumps), walk back down rinse and repeat 6 x, next return coupons at back parking lot, finally, mosey back to startex.

MOM (IC)

SSH x 30

Windmill x 15

Heel touches x 30

Freddy Mercury x 15

American Hammer x 30

Flutter Kicks x 15

Examiners x 15

LBCs x 15

SSH x 30

 

COT

Prayer defined by defiance, discipline and endurance. Daniel 6:10. Daniel thrown into Lions Den for setting an example of consistent prayer life. It is counter cultural and when we pray to honor and please our audience of one, HE will remain faithful to take care of our greatest needs!

These same principles can also develop mental toughness to push through a workout!  1) Defiance toward what your mind says impossible 2) discipline yourself to wake up and push yourself regularly 3) Endurance – It’s a marathon, not a sprint.