10 guys total (9 boot campers and 1 runner) show up at the Shipyard to put in some work this morning.

Warm-up:

• SSH x20 IC
• Cut the grass x10 IC
• SSH x15 IC
• Squats X10 IC
• SSH x10 IC
• Merkins x10 IC
• SSH x5 IC

Pair up, grab a coupon from Bean-o’s truck, and head to the bottom of the Concrete Monster.

All too often when we do partner work with combined reps or high rep work in general we tend to try to knock out as many reps as we can as fast as we can. Generally, with this mentality, form suffers. And when form suffers you don’t get the maximum benefit from the exercise. 10 reps done correctly will always be better than 20 reps done incorrectly. So today I decided we would slow things down a bit and not count cumaltive reps.

The Work

Round 1:

• Partner 1 stays at the bottom and does curls while partner 2 runs to the top of the monster to do 5 burpees. Then swap.
• Partner 1 stays at the bottom and does tricep extensions while partner 2 runs to the top of the monster to do 5 burpees. Then swap.
• Partner 1 stays at the bottom and does overhead presses while partner 2 runs to the top of the monster to do 5 burpees. Then swap.
• Rinse and repeat for 2 full sets of work.

Round 2:

• Partner 1 stays at the bottom and does LBCs while partner 2 runs to the top of the monster to do 5 v-ups. Then swap.
• Partner 1 stays at the bottom and does American Hammers while partner 2 runs to the top of the monster to do 5 v-ups. Then swap.
• Partner 1 stays at the bottom and does flutter kicis while partner 2 runs to the top of the monster to do 5 v-ups. Then swap.
• Rinse and repeat for 2 full sets of work.

Return Blocks and circle up.

Still a couple of minutes left:

• Merkins x10 IC
• Squats x10 IC
• LBCs x20 IC

Recover

Words of Wisdom (That were stolen from someone else):

To be successful at anything you need a plan. Key factor is the execution of that plan. If you want to train for a marathon, you can hire the best coach out there to develope a plan for you. You can study the plan. You can even commit the plan to memory. BUT, if you don’t execute the plan, you will not be successful. It’s not the plan’s fault. That falls 100% on you. Same thing goes with our walk with Christ. We have the perfect plan given to us in the Bible. We can read the it, study it, even memorize parts of it. BUT if we don’t put what we learn into practice and live out that plan daily, we will not be successful. Executing a plan is key for success in every aspect of our life. So no matter what the objective is, come up with a plan, study the plan, and EXECUTE the plan to the best of your ability.

Announcements:

• Saturday will be at Terrapin
• Sunday Q source
• Wednesday meal
• Baby Gabe 5k
• Run Your Ice Off 5k/8k

Prayer Requests:

• Pusher’s Parents
• Trojan’s Mom

BOM

NMS:

• Deliberate reps bring on the pain
• I miss the tunes (need to invest in a new speaker)
• Everyone worked hard
• For whatever reason the BB site doesn’t work on my PC so I have to use my phone. I’m not a fan of that, so I type less…

Until the next Q,

The Meter is paid in full…