VQ: 420 with Donkey

Fri., Oct. 4, 2024 / 06:00 am - 06:45 am / Medina High School

Donkey

PAX:

Brutus, Cadet, Dash, Donkey, Focker, Junior, McCracken, Padre, Radio, Redman, Shugah, Slow Pitch, Solyndra, Uniballer, Vandelay, Wall-E

FNG(s):

Vandelay

Warm-up:

Static Warm-Up 4 stretches held for 20 seconds each
Dynamic Warm-up 4 exercises of 20 reps (almost)
Cardio Warm-up 400 yards of movements switching every 20 yard

Workout:

Buy In 20 Merkins & 400 meter run
Workout: 4 Exercises of 20 reps with 4 modes of travel for 20 yards

Exercises (completed 2.5 sets)
Donkey Kicks
Burpees
Mountain Climbers
Hillbilly Squat (https://www.youtube.com/watch?v=vNWUyh-OCQM)

Modes of Travel (completed 3 sets)
Bear Crawl
Lunges
Frog Jump
Mosey

Buy Out 20 Merkins & 400 meter run

6MOM:

4:20 Plank

COT:

Words can carry many meanings, but their true significance often depends on the context in which they’re used. Our words can also be misunderstood if we’re not careful in how we use them. Proverbs 18:21 reminds us that “the tongue has the power of life and death.” Therefore, it’s important to choose our words wisely and ensure they reflect love, truth, and the intention behind them. Let us speak with clarity and kindness, mindful of how our words may impact others. Also, if we listen to others and believe their words come from a place of love and truth then we can understand when other may have mis-spoke.