Just me and Mater for this one, did some trial and error on some new calisthenics from a US Army PT guide.
Warmup:
SSH x 20 IC
Monkey Humpers x 10 IC + Thigh Stretch
Windmills x 10 IC + Ham Stretch
Merkins x 10 IC + Arm Circles Forward and Backward
The Thang:
Mosey to the pullup bar, Max effort with good form.
30 Merkins OYO
20 Balance Bar Dips
Mosey to parking lot
20 OYO Squat Benders *probably not a keeper*
10 per leg Rear Lunge
10 Power Jumps (squat down, touch the ground, jump up with arms up)
10 per Leg Forward Lunges
Parking Lot Suicide x 2 with 20-30 seconds rest in-between.
Repeato Twice More Above, starting with Mosey to Pullup Bar down to 2 x Parking Lot Suicides
Mary:
10 Prone Row’s (Supermans)
10 x Pretzel Crunch IC Left and Right
10 x Bent –Leg Body Twist (lay bent legs to right then left IC)
10 x The Rower “Butterfly Crunch” *keeper*
American Hammer to 6:15am
Reflection:
Since I was using an Army PT guide as my inspiration for much of this workout, it seemed appropriate to use the Arm Values as the reflection. It seems very straightforward how applying these values to your daily life will improve the life of those around you and to your little piece of the world that you are and will be responsible for. You can simply replace "Army and Soldiers" with family, friends, co-workers, etc. to make these applicable in your life.
Army Values:
Loyalty: Bear true faith and allegiance to the US Constitution, the Army, your unit and other Soldiers.
Duty: Fulfill your obligations.
Respect: Treat people as they should be treated.
Selfless Service: Put the welfare of the nation, the Army, and your subordinates before your own.
Honor: Live up to all the Army Values.
Integrity: Do what’s right, legally and morally.
Personal Courage: Face fear, danger, and adversity (Physical or Moral).
Mater, thank you for your hard work and patience with this workout, it was a little clunky at times but it got the job done.
Have a great week all, Get After It.
Strudel