March 16, 2018

The 30 Minute Mile at The Annex

THE SCENE: Clear and 55 degrees


  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


  • Windmill (IC) – 15
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • SSH (IC) – 15
  • mummy kicks (IC) – 15
  • Baby Arm Circles (whilst kicking) (IC) – 10 each direction


  • Legs spread, grab right ankle, then left ankle
  • Feet in line – RIGHT foot forward
    • Grab right ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left
  • Fee in line – LEFT foot forward
    • Grab left ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left


THE 30 MINUTE MILE – proceed around the track in the following manner for 1 mile (the whole thing took us right at 30 minutes, with little to no resting between exercises and mercans):

    • Bear crawl – IC – 15 (4 count)
      • 10 mercans
    • Lunge walk – 25 each leg OYO
      • 10 mercans
    • Run backwards – IC – 25 (4 count)
      • 10 mercans
    • Burpee broad jump – 25 OYO
      • 10 mercans
    • Grapevine- IC – 15 one way, 15 other way (4 count)
      • 10 mercans
    • Dragon Walk / Spiderman crawl – 15 each leg OYO
      • 10 mercans
    • Duck walk – IC – 25 (4 count)
      • 10 mercans
    • Side shuffle – 15 each side (4 count)
      • 10 mercans
    • Crawl bear – IC – 15 (4 count)
      • 10 mercans
    • Crab walk – IC – 15 (4 count)
      • 10 mercans
    • Reverse lunge walk – 25 each leg OYO
      • 10 mercans
    • Gorilla run – 15 hops each direction OYO
      • 10 mercans
    • Power skips – 15 (2 hops = 1) OYO
      • 10 mercans
    • Frog hops / Broad jumps – 25 OYO
      • 10 mercans
    • Indian Run back to parking lot
      • 10 mercans


  • LBC’s – IC – 15
  • Squats -5 OYO
  • Hello Dolly – IC – 15
  • Jumping lunges – 5 each leg OYO
  • Hollywood Side Crunches – IC – 10 each side
  • High plank – hold for 30 seconds

Sleep Number, Bootheel, Choker, Slots, Wood Pecker, Jasmine, Orange Julius, Granola, Soulja Boy, Handsy (QIC)


Mark 8:34-38:
And calling the crowd to him with his disciples, he said to them, “If anyone would come after me, let him deny himself and take up his cross and follow me. For whoever would save his life will lose it, but whoever loses his life for my sake and the gospel’s will save it. For what does it profit a man to gain the whole world and forfeit his soul? For what can a man give in return for his soul? For whoever is ashamed of me and of my words in this adulterous and sinful generation, of him will the Son of Man also be ashamed when he comes in the glory of his Father with the holy angels.”
We are hardwired to NOT deny ourselves anything. When we’re hungry, we eat. Cold, put on a jacket. When we have a craving, we long to satisfy it. And yet Jesus calls us to deny ourselves if we are to follow him. WHY?
Because Jesus knows that we are too quick to settle for things that satisfy us enough to distract us from TRUE and ULTIMATE satisfaction in him. The bible is filled with incredible promises of pleasure and life in Jesus (Psalm 16:11 – in your presence there is fullness of joy, at your right hand are pleasures forevermore).
And yet, too often, we’re like what CS Lewis describes as “a child being content with making mud pies in the slums because he can’t imagine a holiday at the sea. We are far too easily pleased.” If we indulge ourselves with every craving we have, we miss opportunities to find our joy, purpose, hope, satisfaction, etc. in Jesus. Jesus doesn’t call us to deny ourselves because many of the things we pursue are inherently bad. Rather, He knows that there is much greater satisfaction found in Him.
So – a challenge – pray every day that God would help you to deny yourself something tangible each day. For the purpose of finding greater pleasure in Him.

The Annex is a GREAT AO. I really enjoyed getting outside the loop and meeting some new PAX! I was also proud of all the PAX – it was a hard workout and everyone pushed and made it through to the end.