Lots of Little Work

Lots of Little Work

# of PAX: 7

PAX: Scrooge, Hooch, Flamer, Tombstone, Blue Crab, Donut, Foxtrot.

QIC: Foxtrot

Warm-Up:

21 SSH, IC

Charles Atlas Stretch x 2

21 Hillbillies, IC

Knee-to-Chest Stretch x 2

Press-Ups Stretch

21 Flutter Kicks, IC

The Thang:

Mosey to the Soccer Pitch. Gate was chained…mosey to some grass.

EMOTM (Every Minute on the Minute)

30 Minutes

8 Squats | 4 Merkins | 2 Burpees

First Half

PAX formed a circle. Started w/ timer position at 6 o’clock position. All PAX complete 8, 4, & 2. Rotate one position, clockwise, and rest until next minute. Repeat. After a complete rotation around circle, reverse direction. Alternating PAX led us through the 8, 4, & 2.

Second Half

Same format, but instead of rotating around circle, PAX walked/rested until top of next minute. Repeat for 15 more minutes.

Took the opportunity to coach some Q movements as each PAX led an 8, 4, & 2 set, which kept all PAX working as a team, for same amount of time.

Mosey to Flagpole.

COT/Moleskin:

Strong work by 7 PAXs.

Foxtrot is nursing a bad hamstring so running was not on the menu this morning.

Shared the David Goggins’ 40% rule which basically says that when we think we are spent, we’ve actually only used about 40% of which we are capable.

If we roll out of the fartsack and have to do 240 squats, that can be tough…but not if we chunk the work out. If you keep at the work and never quit, you can get a lot done – and that is how you complete 240 quality squats, 120 quality merkins, and 60 quality burps –one minute at a time.

Lots of little work over time leads to a lot of work done over time.

Thanks for Tombstone for finishing the last minute w/ EC merkins.

Thanks for all PAX for leading the minutes.

Good work by Scrooge in learning some Q commands – sign up for a Q or Co-Q.

July’s calendar is open for Q opportunities; sign up!

Foxtrot is heading north for a month for work/vacation with family. I’ll get the Capitol Ruck training going in August. Save October 20th for a ruck event in Raleigh!!!

Prayers for Christy.

Strong Work!

Thanks for helping me get through the workout with a bad hamstring.

HAAD! | RLTW! | Foxtrot out.

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