Warm Up:
1. SSH X 20
2. LBACx X 20
3. Imperial Walkers x 20
4. Hill Billy x 20
5. Shoulder Taps x 20
6. LBC x 20
7. Michael Phelps

Main Event:
Modified B.O.M.B.S. w/partners – 50- Burpees / 100- Overhead up/center blocks / 150- Merkins / 200- Bicep curls w/center blocks / 250- Squats.
• B – Burpees – 50
• O – Overheadpush w/ Center blocks – 100 – Overhead Clap
• M – Merkins – 150
• B – Bicep Curls – 200 – Big Boy Sit-Ups
• S – Squats – 250

Ab Exercises in Circle As Time Permits:
Closing Remarks:
• 'I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.'
• “Mind over Matter, If you don’t mind, it doesn’t matter.”
My mentor in the Coast Guard preached these quotes often. From this perspective, he believed in stoicism against adversity and that our internal response to external events is often more important than the event themselves. However, life is complex, and human emotions are not always as straightforward as the survival instincts of a bird in winter. Despite his outward strength and resilience, my mentor struggled with post traumatic stress, depression, and moral injury (aka soul wound). Although he was a hero and performed well during our deployments, he lost his inner battle and took his own life shortly after leaving the service. While strength and resilience are virtues we as men must uphold, acknowledging our vulnerabilities and seeking help is necessary, especially if the goal is to thrive with your family (vs. just survive on your own). It's okay to feel, to struggle, and most importantly, to connect with others so you can help yourself. Let's remember that while we strive to be as tough as nature, we are also human, with hearts and souls that require maintenance.