11’s
September 18, 2018
3 Stations
September 18, 2018

The Goose

  • When: 09/15/2018
  • Q: Wilson
  • Pax: Push, Queen Bee, Mud, Titanium, Lilac, Scout

“The Goose” back blast!

This work out was based on some Air Force exercises from basic training, incorporating “The Goose” from the movie Top Gun, and also some fun life lesson facts about geese😊

Warm up: Goose Step

Round 1: push ups, squats, burpee, sit up with partner, side sit up. Started with 5 reps, then 10, then 15. We progressed in number to symbolize how they progress with reps in basic training.

Cardio: walk/sprint/walk/sprint repeated until whistle blew

Round 2: flutter kicks, lunge, jumping jacks, V-up, pyramid push ups. 5 reps, 10, then 15.

Cardio: army crawl in sand on volleyball court followed by lateral shuffle. Repeat.

Lessons from Geese:

#1 As each Goose flaps its wings it creates an uplift for the birds that follow. By flying in a “V” formation the whole flock adds 71% extra to the flying range …. life lesson from this is when we have a sense of community and focus, we create trust and can help eachother achieve goals.
#2 When a goose falls out of formation it suddenly feels the drag and resistance of flying alone. It quickly moves back to take advantage of the lifting power of birds in front…. we should stay in formation with those headed where we want to go. We are willing to accept help and give help to others.
#3 When a goose tires of flying upfront and drops back into formation, another goose flies to the point position …. It pays to take turns doing the hard tasks. We should respect and protect each others unique skills.
#4 When a goose gets sick, two geese drop out of formation and follow it down to the ground to protect it …. we should stand by eachother in difficult times.
#5 Geese flying in formation HONK to encourage those upfront to keep up with their speed … the way we should encourage eachother!!!

So many lessons from geese!!! 

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