Modified Bob the Builder

• Place coupons in front of goal post, stacked
• PAX line up on goal line
• PAX #1 delivers his coupon (manner of transport up to PAX) to M logo at the 50, does 10 merkins, mosey back to goal line, PAX #2 delivers his coupon. This continues down the line until all coupons are built up at Midfield
• PAX waiting to deliver / have delivered their block do the following exercises Merkins, SSH, Alternating Side Squats, Mountain Climbers, (Goal of at least 100 reps of each)
• Reverse order to bring coupons back to end zone stacked. Exercises change to: LBC’s, Lunges, Plank Jacks, Imperial Walkers (goal of at least 100 ea)

Ring of Fire
From 1 up to 5 around the circle
Squat hold
Squatted calf raises

6” holds, PAX does Heels to Heaven 5 down to 1

Todays Q was Breaking down to build back up

We’ve all had coaches/teachers who told us they had to break us down in order to build us back up. Have us shed bad habits/bad form and learn to do things the right way.

How can we break down bad habits in our daily lives and create new, better, healthier habits?Key steps to breaking down bad habits and building new ones:

• Identify triggers: Recognize situations, emotions, or people that typically prompt your bad habit.
• Analyze the habit: Understand the “why” behind the habit – what need does it fulfill?
• Replace behavior: Instead of simply trying to stop a bad habit, actively choose a positive behavior to substitute in its place.
• Change your environment: Modify your surroundings to make the new habit easier and the old habit harder to perform.
• Start small: Break down large goals into tiny, achievable steps.
• Be mindful: Practice awareness of your thoughts and actions to catch yourself before engaging in the bad habit.
• Set realistic goals: Establish achievable targets and track your progress.
• Reward yourself: Celebrate small wins and positive behavior changes
• Seek support: Share your goals with a friend, family member, or therapist for encouragement and accountability.