July 20th, 2019 By Big Tuna

Today’s beatdown at the Vet was all about respect as Double Respect (Pax – The Body, Hard Plastic) and Respect (Pax – High Chair, Silas, Big Tuna) ventured into the heat and humidity at the Vet for some 4 corners work and 11’s. The numbers were down a bit at the Vet today compared to recent Saturdays but the effort was strong and lots of no quit was on display! We welcomed Hard Plastic from the Boondocks to the Vet and he made it on time even though he stopped first at the Park on Wilgrove before finding his way over to the Vet with a few minutes to spare! Disclaimer given and off we went!

Warm-Up:

Mosey over to the parking lot by playground area for:

SSH (x15, IC)

WIndmills (x15, IC)

Low Slow Squats (x10, IC)

Tempo Merkins (x10 IC)

The Thang:

Mosey over to the track around the far field for 4 corners work starting in the middle and stopping at each corner for following exercises and quantities which seemed simple but proved quite effective!

Lap 1: Burpees – 5, Carolina Dry Docks – 10, Air Squats – 15, Plank Jacks – 20

Lap 1: Burpees – 10, Carolina Dry Docks – 20, Air Squats – 30, Plank Jacks – 40

Lap 1: Burpees – 15, Carolina Dry Docks – 30, Air Squats – 45, Plank Jacks – 60

Lap 1: Burpees – 20, Carolina Dry Docks – 40, Air Squats – 60, Plank Jacks – 80

YHC then learned what happens when you ask The Body for a ten count as a set of merkins was the response!

Slow mosey over to the start of the nature trail for 11’s – starting with 1 WWII sit-up at the bottom , run to the top of the small hill and and complete 10 merkins at the top. Repeato to completion!

At 6:10 — slow mosey over to the picnic shelter to finish up

Mary / Finisher: 

round robin version with all Pax calling an exercise

Exercises included several sets of flutter kicks, 6 inches, squats, grandpa jacks!

COT:  

Name-o-rama, count-o-rama, closing prayer followed by coffeeteria!

Moleskine:

Thanks everyone for coming out today – it is always a privilege and honor to lead.   Strong work today by the respects and double respects!!!

“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
― Lao Tzu

“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.”
― Roy T. Bennett

Everyone thinks of changing the world, but no one thinks of changing himself.”
― Leo Tolstoy

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