So, a couple of weeks ago, I ran across a brand new, never been used Navy Seal workout DVD and Book set at the Good Will. I thought, this might be good for a Q. Essentially it was a lot of the same exercises we do already, just a few minor differences.
Warm Up (in-cadence):
10 ‘Roccan Nighclubs
5 Forward Big Arm Circles
5 Backward Big Arm Circles
10 Toy Soldiers
15 Side Straddle Hops
15 Buttkicks
10 Mountain Man Poopers
I demoed what a Reverse Plank Tricep Dip Kick is and how to count off an 8 count Body Builder (basically a burpee with a plank jack but done in an in-cadence count)
Mosey to the Tennis Courts.
The Thang:
20 Merkins
– Frog Jump the next court
10 Big Boys
– Frog Jump the next court
Run back to start and either pick up the six, or plank it up.
Run a lap around the tennis courts.
10 Speed Skaters (each leg)
– (Lt. Dans) Lunge Walk Squat the next court
20 Reverse Plank Tricep Dip Kick
– (Lt. Dans) Lunge Walk Squat the next court
Run back to start and either pick up the six, or plank it up.
Run a lap around the tennis courts.
20 Slow, Low, Deep Squats
– Crab Crawl forward the next court
5 Eight Count Body Builder (slow burpee with a plank jack in the middle)
– Crab Crawl backward the next court
Run back to start and either pick up the six, or plank it up.
Run a lap around the tennis courts.
We repeated at least two more rounds of 4 consecutive exercises from the above list (mostly consisting of Eight Count Body Builders, Merkins, Reverse Plank Tricep Dip Kicks, Lt. Dans, and Frog Jumps).
Circle Up for Mary!
The Q started things off with:
– Turtle Shell (reverse plank with arms, head, and legs up and out (like making an upside down turtle shell).
• We held that position for a minute.
– 20 Mountain Climbers
– 20 Peter Parkers
– 20 Parker Peters
The Q called on 3-4 pf the pax to call out and lead an exercise.
Mosey back to the C.O.T.
Pledge…
22 for the vets.
Discussion:
S.E.A.L stands for Sea, Air, and Land… though, I kept thinking about the GI Joe theme song, “We’re fighting for freedom wherever there’s a struggle – over: land, sea, and air… GI Joe is there!”.
Seals are also known as “Frogmen”, “The Teams”, and “The Men with Green Faces”
Seal Motto is: “The Only Easy Day Was Yesterday”
Seals have a 40% Rule… When your mind is telling you that you’re done, that you’re exhausted, that you cannot possibly go any further, you’re only actually 40% done. This totally to me sometimes… it’s a mental thing you have to push through.
The Seal Creed:
I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission.
I tried thinking of how to rewrite the creed to better apply to my life, and maybe the life of a Christian. I came up with this:
“I am here to glorify and give praise to my God, and to tell others about Him and His Son. My family and friends need me to be physically harder and mentally stronger than those who would come against us. If knocked down, I will get back up, every time. I will draw near to God, and use every ounce of remaining strength, to protect my family and to serve the Lord with gladness.”
I know I falter in certain aspects of this… and was not pointing at anyone during the discussion. But if I was, I had at least three fingers pointing back at me. I also know God loves me because He says:
1 John 1:9 ESV
If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.
Psalm 103:8-12 ESV
The Lord is merciful and gracious, slow to anger and abounding in steadfast love. He will not always chide, nor will he keep his anger forever. He does not deal with us according to our sins, nor repay us according to our iniquities. For as high as the heavens are above the earth, so great is his steadfast love toward those who fear him; as far as the east is from the west, so far does he remove our transgressions from us.
James 4:8 ESV
Draw near to God, and he will draw near to you. Cleanse your hands, you sinners, and purify your hearts, you double-minded.
I tried keeping the group together like a team (even though we ain’t anywhere close to special forces (unless special means something else to you)). I also asked some of the pax which exercise they wanted to do after we finished the 3 rounds. If I didn’t like what they picked I was prepared to override their choices, but this gave a sense of having a say-so (whether they really had one or not). Also calling on the pax during mary allowed them to get a chance to lead as they wanted to (like About Time picking an exercise, but not knowing if he should least it too… then counting it out in-cadence). I intentionally switched things up, here and there, just to ensure the Q was followed. But being that I don’t run as well as some of the other Pax, I was shortcutting the lap on the run. By about the 4th round, some of the others were starting to do the same (instead of doing what they knew to be better… staying with the group). It just shows that not all leaders are infallible and that others are watching you and will often follow the example you lead (whether you know it or not).
Announcements:
- F3 Dads workout at Folsom this Saturday (8-21-21)
- JJ 5K coming up
- Convergence workout Labor Day in McAdenville
- Snowbird Men’s Retreat
Prayer Requests:
- West Side’s Dad and Family
- Big Pappy and his family
- Bedpan’s Balls
- Ball Joint’s neck/trap
- Pax dealing with things
- Nan (Stogie’s former co-worker and friend with pancreatic cancer)
Thanks for the opportunity to lead and share some thoughts.
I’m Stogie, and I’m out.