Those not listed above are: Colonel Mustard, Bolt, Stem, Sputnik,
Tclaps to Stitches today for the Q assist. He is ready for his VQ so look for that soon!
The title of this workout is the title of a song that inspired it. "Everything and Nothing Less". Great song, here are some of the lyrics: (I read them as an opening prayer) Maybe you could give it a listen while you read the backblast: https://youtu.be/huTo3G248S8
Humbly I stand,
an offering with open hands,
Lord, I bring everything and nothing less
My best, my all
You deserve my every breath, my life, my song
I surrender, I surrender all
Note: Q's Ruck Contains Necessities: Cell Phone, First Aid, Chalk, and Music (minus 30# plate)
Warm-o-rama
20 IC SSH
Parking Lot Mosey around islands and back. Circle back up after.
20 IC Mountain Climbers
5 IC R side Fire Hydrant
5 IC L side Fire Hydrant
10 IC Imperial Squat Walkers
10 IC Merkins
10 IC Windmill
10 IC Tony Hawks
10 IC Seal Jacks
Quick Demo of Chinook, Superman, and Storm Trooper before we start…
Watch me whip (3:05)
Watch me whip Dips
Watch me nae nae Chinook arm circles above head
Watch Me Watch Me SSH
Stanky Leg Lunges
Break Your Legs Storm Troopers
Bop Bop fast monkey humpers
Watch me whip Dips
Watch me nae nae Chinook arm circles above head
Watch Me Watch Me SSH
Superman Supermans
Duff Duff Merkins fast
Bop Bop Arm Circles
Watch me whip Dips
Watch me nae nae Chinook arm circles above head
Watch Me Watch Me SSH
Mosey to the rock pile, Everyone gets two rocks they can hold in each hand and go to front of gym.
Circle up for some shoulder work…
10 IC Side arm raises with rocks
10 IC forward raises with rocks
10 IC Right arm kickbacks
10 IC Left arm kickbacks
Mosey over to flag pole for a race.
Pile all the rocks up in the square, note the circles drawn on the ground, one for each team.
(line up based on running speed, count of by 3’s, to make teams even. Split into your teams)
-Run a lap with a rock then put it into your teams circle, each team member must go before someone runs for the second time.
-You can steal a rock from the other team, but must run backwards with it, and return it to the neutral pile not yours.
-Team members not running, do squats after first lap, LBC after second, and Merkins after third.
-Game goes for 10 minutes, winning team will be the one with most rocks.
Prize/Punishment=winners get bragging rights +5 burpees, “If you’re not first your last” all losers get 10 burpees.
Mosey to the Dungeon: (set your rocks down for a minute)
Iron Chair 4 counts (Hands up, 1 touch knees, 2 touch toes, 3 touch knees, 4 hands back up: is one rep)
Lt. Danger – Lunge, Lunge, Squat, Merkin, repeat +reps by 1, repeat until first person completes round 10
Mosey to the rock pile to exchange small rocks for 1 bigger one and circle up for Rock Roulette (2.0 keep rock):
- 10 IC Curls (Rotate L 4 positions)
- 10 IC Curls (Rotate L 3 positions)
- 5 IC Air Press (Rotate L 2 positions)
- 5 IC Air Press (Rotate L 1 position)
- 5 IC Skull Crusher (Rotate L 1 position)
- 5 IC Skull Crusher (Rotate L 4 positions)
- 10 IC Rows (Rotate L 3 positions)
- 10 IC Rows (Rotate L 1 position)
Return the rocks and mosey up to practice field for a real crowd pleaser.
10 OYO Greg Louganis Merkins – from plank position, do a merkin then swing legs up and then flip over backwards arriving in plank position.
10 IC Down Under Pull-ups (palms facing away), too many to all fit on the bar, so do squats until your turn.
10 IC Down Under Pull-ups (palms facing you), too many to all fit on the bar, so do squats until your turn.
Mary:
Time didnt allow for much Mary today… but we did do a quick 10 IC LBC
Reflection:
1 Corinthians 10:31 ESV
So, whether you eat or drink, or whatever you do, do all to the glory of God.
There are so many ways to worship God. Even while working out. Worship him in all you do!
Moleskin:
I'm sure there is lots, although PAX were a little quiter than usual… So put your input in the remarks!
C#