Date: 2025-04-30
AO: ao_tar_pit
Q: Tortuga
PAX: Banks, Da Vinci, Crack, Ankles, TBTF, Panhandle, Dungy, Tortuga FNGs: None
COUNT: 8
WOR: Motivators (7), short jog around the parking lot
The Thang:
Ten and Twenty
For each exercise do set of:
10 seconds slow work, 20 fast. X 3
Rest 60 seconds between sets
Round one:
1. High knees
2. Touchdown jacks
3. Mountain climbers
4. Burpees
5. Apollo Onos
Round two:
1. Tuck jumps
2. Ssh – full extension
3. Climber taps
4. Hops- knees locked
5. Raise the roof
Round three:
1. Jump squats
2. Flutter kicks
3. Squat hops
4. Lbc
5. heel clicks
Between rounds: holds, each to failure. Once one PAX failed all three we began the next round. One leg plank R, one leg plank L, two leg plank.
Lunge hold R, L, squat.
Moleskine:
I Thessalonians 5:11 says, “Encourage one another and build each other up.”
At ultimate frisbee yesterday, I had several crummy downfield throws. They weren’t close to their intended target. At least once a teammate yelled, “Tortuga! Short passes!” Shiplap instead, at least twice, responded with, “Throwers gotta throw,” or, “You gotta take your shots, Tortuga. Good thought.”
Be an encourager. I did make better choices throughout the game, but Shippy gave me the freedom to take risks. That’s how you get better. “If you’re not failing, you’re not trying hard enough.”
COT: Praise that Spielberg got the paperwork signed. Prayers for due process and Dungy’s nephew – direction in life.
Tags: ao_tar_pit, Banks, Da Vinci, Crack, Ankles, TBTF, Panhandle, Dungy, Tortuga
F3 Wheaton 