Author: Jag

AO: The Highlands

QIC: JAG

PAX: Toolbox, Bandit, Nano and 2 Percent

Warm-up: SSH, Arm Circles, Potato Pickers, Down Dog, Up Dog, and Musclemakers

The PAX moseyed to the Costco — more specifically, its parking garage — to get in some prep work for the upcoming #csaup.  The PAX ran up the garage’s roughly 120 stairs and then back down.  Upon convening on terra firma, the PAX did a plank, a set of lunges and then derkins, dips and box jumps on the large concrete blocks that Costco kindly left for the beatdown.  The PAX then rest while the Q gave a brief recitation of F3’s Q1: Get Right.

The PAX then did two rotations up and down the garage’s stairs.  This was followed by a plank, lunges, derkins and dips.  The rest consisted of the Q’s recitation of Q2: Live Right.  Three rotations up and down the Costco stairs preceded more plank, derkins, dips and Q3: Lead Right.  The PAX concluded its trip to Costco with another two rotations up and down the stairs, which in the interest of time was followed only by Q4: Leave Right.

The PAX returned to the field for Mary with each PAX taking a turn as Q for one exercise.  The highlight was Toolbox’s debut of THE TANTRUM.

COT: In chapter 5 of “Make Your Bed,” Adm. McRaven described The Circus – extra PT in BUD/S assigned to budding frogmen for various reasons.  The Circus led to fatigue, which led to more Circus, which usually led to ringing the bell.  McRaven wrote how he and his swim buddy overcame the Circus to lead their class’  final swim.  He encourages us not to get sucked into the spiral of negativity, but use that energy to lead our own swim.

 

August 15, 2019

AO: The Highlands

Q: JAG

PAX: Maj. Payne, Trolley, Toobox, Hogan, Slide Rule, and DRPAX Pivot

THE WARMUP: SSH, Imperial Walkers, Windmills, and Arm Circles

THE THANG:  The PAX convened at the JAGmobile to pick up their coupons, which they took to midfield for a rousing game of Uno.  The rules were simple: one PAX drew a card and did Coupon Wood Choppers while the rest of the PAX did an exercise based on the number and color of the drawn card.  Red cards meant Kraken Burpees (burpees with two hands release Merkins), yellow meant Coupon Curls, green were Coupon WWIs and blue called for Coupon Squat Thrusts.  The card’s number gave the number of reps.  Blank and null cards meant a rest until the next card was drawn.  Plus-2 and reversal cards played like they do in the real game.  Wild cards were truly wild.  They called for a Bear Crawl around the midfield circle, or if a Wild Card +4, a 4×4.  After each Wild Card, the PAX did a Fellowship Lap.

MARY:  Flutterkicks and Penguin Crunches.

COT: The Highlands PAX continued its review of Adm. McRaven’s “Make Your Bed.” In chapter 4, McRaven counsels us that “sometimes no matter how hard you try, no matter how good you are, you still end up a sugar cookie.”  He encourages us not to complaint, but to push through.  May these words help us be better husbands, fathers, bosses or whatever role we have today and every day.  Aye!