Beep, Beep, Beep

T: 0630

D: 21JUL

QIC: Junior Varsity

PAX: Cookies, Shingles, Chumbucket, Spicoli, Beltway, CooCooCaChoo, Hermanas, Radar, MiniVan, Goose, Snipe, Stroke, Brutus, Cube

15 PAX stepped into the gloom this morning to take their DRP.  The rain stopped and the familiar wet blanket of humidity covered us.  It was hot, it is always hot, and we got after it.

Warm Up

50 SSH’s, 10 Merkins, 20 Imperial Walkers

Dora stepped her game up this morning to a 400.  We partnered up and did the work.

400 Curls with the Blocks, 300 Squats with the Blocks, 200 Merkins, 100 Tricep Extensions with the Blocks

Next me moved down the field to the cones set up for the Beep Test.  The PAX have discussed a Quarterly fitness test to help us monitor our own progress so we did test run of this today.  To be fair no one else cast a vote on this except YHC.

The Beep Test is 2 cones (start points) set up 20M apart.  When the beep goes off you sprint to the opposite cone and keep going until you miss 2 consecutive ends within 2 M of the line.  Basically you hear a beep and push off the line,  you wait at the opposite line until the next beep.  You’re racing the beeps.  Roughly one minute is a level and it goes up to 21.  We did 5 minutes today.

When the PAX  missed their beeps they moseyed to the wall for some dips and planks.

Next we all Moseyed to the wall for partner balls to the wall and 20 Merkins x 2 sets then back to the Field.

On the Field we settled in to finish with Thor’s Hammer.

1 Big Boy Sit-up/4 Russian Twists, 2/8, 3/12…10/40.  Smoked our abs.  Mary is real!

Mosey to the SF for COT.


Prayers for Shingles’ MIL, Robber, Schnitzel.

We worked in teams of two today.  Two is one and one is none!  We talked about the importance of accountability and the meaning of F3 as that support and accountability network.

Ecclisiastes 4:9-12

Two are better than one, because they have a good return for their labor:

If either of them falls down, one can help the other up.

But pity anyone who falls and has no one to help them up.

Also, if two lie down together, they will keep warm.

But how can one keep warm alone?

Though one may be overpowered, two can defend themselves.

A cord of three strands is not quickly broken.






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