Thursday Main Event Beatdown

Beautiful morning today, the PAX showed up big! Everyone worked hard today.  Workout is below:

5:30a – 5:40a – Stretching

Rifle Carry Coupon over to soccer field

• Left Leg Hamstring
• Right Leg Hamstring
• Both Legs
• Lower back left leg
• Lower back right leg
• Lower back both legs
• Butterfly stretch 
• Downward Dog
  • Walk on the tippy toes / get calves stretched
  • Into Upward Dog
• Hips – pectinious stretch
• Hips – hip flexor stretch
• Left Tricep
• Right Tricep
• Peck stretch – hands behind back 
• Neck circles 

5:40a – 6:15a – Burnouts on each muscle group

Indian Run around AO ~⅓ mile                      

• 1 min of Bicep curls  
• 1 min of Overhead press

Indian Run around AO ~⅓ mile                      

• 1 min of LBC’s 
• 1 min of Freddy Mercury’s
• 1 min of Plank on elbows 

Indian Run around AO ~⅓ mile                      

• 1 min of Merkins
• 1 min of Coupon chest press
• 1 min of Spiderman Merkins
• 1 min of Plank on hands

Indian Run around AO ~⅓ mile                      

• 1 min of Squats
• 1 min of Don Quixotes
• 1 min of Tree Huggers / Wall Sits
• 1 min of Up Downs
• 1 min of Planks on elbows

COT:

– F3 has helped me so much commit to a morning routine.  It’s been something that I’ve struggled with my entire life, but having something accountable to go to really has made it a part of the day that I look forward to.  All of the PAX have made a huge impact on that, can’t thank you all enough.

• The ancillary benefit to these workouts is the quiet time in the morning I get to spend in the car.  It’s so important to be able to start the day off without distraction and thinking / praying about the day.
• I encourage / challenge everyone to try and find 5, 10, 15, etc… minutes this weekend to spend some time alone without distraction. I know we are all so busy, but it helps get the mind right and priorities aligned.