The BackBlast:

“Leave no man behind, but leave no man where you find him.”

There are four quadrants of preparedness: get right, live right, lead right and leave right

– First Quadrant (Q1): Get Right

To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

– Second Quadrant (Q2): Live Right

To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper.

– Third Quadrant (Q3): Lead Right

To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic.

– Fourth Quadrant (Q4): Leave Right

To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond.

The process of Preparedness is deliberate and sequential

What a turnout 34 for a Wednesday beat down, with 3 FNG’s!!! Part of leadership is failure, we all had the opportunity to lead in cadence, but more importantly the the 3 steps leading to cadence  YHC needed to use the cheat sheet to ensure we were all doing it correctly  Hoefully this will set the standard  going forward.

 

Dredd on how to count:

 

 

 

Lets start with a MOZY including butt kickers, nur and high knees 

All exercises in Cadence

1) Next Exercise is….

2) Starting position move…

3) In Cadence

4) Exercise

 

SSH (4 count)

Strawberry Pickers (4 count)

Merkins (4 count)

L/R/C leg stretches

Burpees!!! 5 count

The Tang

Break into 4 Groups, COUNT OFF 1,2,3,4 1,2,3,4

4 Corners – We will always be facing Publix Mode of Transportation

(Nur, Karaoke Left/Right, Sprint)

As a group, each corner someone else does cadence. Rotation through the group Practice Cadence we need to help each other get better at it.

If you get to your cornet first, Keep moving either plank/SSH or go back to get the 6

 

1) Next Exercise is ….

2) Starting position move…

3) In Cadence

4) Exercise

 

1) Next Exercise is….

2) Starting position move…

3) In Cadence

4) Exercise

20 Merkins (4 count)

20 Incline Merkins (4 count using the curb)

20 Decline Merkins (4 count using the curb)

20 Carolina Dry Docks (4 count)

20 Over Head Claps (4 count)

“Leave no man behind, but leave no man where you find him.”

1) Next Exercise is ….

2) Starting position move…

3) In Cadence

4) Exercise

20 Mountain Climbers (4 count)

20 Flutter Kicks (4 count)

20 Leg lifts (4 count)

20 Plank Jacks (4 count)

20 American Hammers (4 count)

“Leave no man behind, but leave no man where you find him.”

1) Next Exercise is ….

2) Starting position move…

3) In Cadence

4) Exercise

20 Squats (4 count)

20 Jump Squats (4 count)

20 Calf Raises (4 count)

20 Lunges (4 count)

20 Alternating Side Lunges

“Leave no man behind, but leave no man where you find him.”

 

 

 

 

 

 

 

 

 

 

 

 

1) Next Exercise is….

2) Starting position move…

3) In Cadence

4) Exercise

20 Reps of your choice, alternate the Q each round.

 

The rule is each exercise needs to be in cadence, 4 count preferred

 

Feel free to recycle exercise from previous corners

 

 

 

“Leave no man behind, but leave no man where you find him.”

 

Announcements:

10yr anniversary  let’s sign up

Trail Run CXL’d last night, rescheduled for next week, look for info from Brutus on slack

Praises

Papa Smurf – Prayers for his family who need to testify in his grandsons honor.
Backdraft – Girlfriend having allergic reaction

Ripkin -Dr Data who had heart complication while traveling in Co

Condensor – Had a ton of “stuff” dropped on him, prayers he will handle through tough times.
Ripkin – Accelerate channel has been created.
Stagecoach. My buddy Jay, radiation is coming to an end soon. He is looking forward to joining F3!!

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