Heart, Body, & Mind
warm-a-rama
SSHx 25ish
arm circles forward – small to big x15ish
arm circles backwards – small to big x15ish
monkey humpers x 11
squat hold – 30 sec
K-star stretch – 30 sec each leg
air squats oyo x10
The THANG
HEART – as in cardio
Burpees – 10,9,8,7,6,5,4,3,2…10
Upper Body
In partners, with partner 1 going for 1 minute AMRAP, partner 2 provides resistance or aids the movement…then switch
Pull-ups
Merkins
Chin ups
Diamond merkins
Side deltoid raises
Anterior deltoid raises
Mosey back to pavilion
Lower body
partner 1 performs the work, partner 2 holds al gore or plank…then switch
10 lunges, 20 box jumps, 10 lunges
10 lunges, 20 mountain climbers, 10 lunges
10 lunges, 20 SSH, 10 lunges
YHC then initially said more burpees were in store, but alas, time was up, so we moved to 6ishMOM
LBC – IC – 22ish
6 inch hold, flutter kicks ICx 15, 6 inch hold
Jane fondas x 11 each leg
supermans IC x 15ish
entire group hold low plank for 30 seconds.
COT
Today’s workout started with the HEART (cardio), moved to a whole BODY workout, then challenge to the PAX to consider our MINDS as well. Romans 12:2, “do not be conformed to this world, but be transformed by the RENEWAL of your mind.” This involves making sure we know the Word, surround ourselves with other like-minded men, and reminding ourselves of the truth every day.
Moleskine
Excellent work by the PAX pushing each other to complete more reps, hold good form, and push harder than expected. Fine mist added to the epic nature of the morning on Mama’s Boy long-awaited VQ. Looking forward to the next one…