compound Rise to the Top

Date: 2024-03-13
AO: compound
Q: Hightower
PAX: El Camino, Doodles, Popeyes, Yardbird
FNGs: None
COUNT: 5

WARMUP:
Started on field for warm ups and stretching, then started our group mosey. Jogged around Compound and stopped for stretches and warm up exercises.

THE THANG:
Parking deck sprints up ramp.
Starting at level 1, sprint up ramp then 10 merkins, jog recovery to next ramp. Sprint up, 15 SSH, 10 Merkins, jog recovery to next ramp.
Sprint up, 20 air squats, 15 SSH, 10 Merkins, jog recovery. Sprint up 25 shoulder press, 20 air squats, 15 SSH, 10 Merkins, jog recovery.
Sprint up 30 calf raise, 25 shoulder press, 20 air squats, 15 SSH, 10 Merkins, jog down stairs for recovery. Move to Target garage.
Sprint up to mid level, group wall sit. Each PAX count 5, then recovery. Sprint to top level, 10 Mike Tysons.
Jog down, back to Green for recovery.

MARY:
Ring of Fire , each PAX led core.

ANNOUNCEMENTS:
April GA hike.
Memorial Day, Murph Challenge.

COT:
Suggest reading The Wisdom of the Bullfrog, Admiral William McCraven. Chapter that stuck in my head, Hope is not a Strategy. As leaders we must provide Hope to our followers. However, when it comes to vision, planning and strategy, a leader must do the work to set mini milestones to achieve outcome. Hope cannot be your strategy for success.

Tags: compound, El Camino, Doodles, Popeyes, Yardbird