The challenge was to get a quality beatdown in 30 minutes to leave room for 3rd F at 5:30. If you haven’t come to these, I definitely encourage you to come check it out. I’ve come the last month and enjoyed it as we’ve gone over how to establish a vision for 2024 based off what you did or didn’t accomplish from 2023. Helping me establish a solid vision for 2024 for myself and my family.
So, onto the workout. 5 AM rolls around, all the PAX are accounted for and no time to waste:
Turned on Christian music playlist to provide some positive vibes during our workout…
Warm-Up
- SSH IC x 10
- Squats IC x 10
- Merkins IC x 10
Ladder workout to 11
- 1 merkin, cross to other side of lane and do 10 jump squats
- 2 merkins, cross to other side and do 9 jump squats
- continue until you complete 10 merkins and down to 1 jump squat
Mosey to back of Platos Closet close to wall
Tabata 2 rounds of 10 exercises each with 40 seconds on and 20 seconds off
This is where mumble chatter started in earnest hearing this was supposed to be a “gentlemens” workout. We’re all gentlemen, and we came here to get a workout didn’t we? So let’s go!
Round 1
- Prisoner Squat knee to elbow
- Forward lunges
- No cheat push-ups
- Shoulder tap
- Front to back lunge (right leg)
- Front to back lunge (left leg)
- High Knees
- Power Jacks
- Wall sits
- Mountain Climbers into burpees
Round 2
- Reverse Lunges
- High Knees
- Plank Jacks
- Up Down Planks
- Staggered Squat Walk
- Freddy Mercuries
- Flutter Kicks
- Jump Squats
- Wall Sits
- Mountain Climbers into burpees
Mosey back to launch point and recover recover right on time
Moleskin
- Everyone got after it today. Even Crocs who actually did the burpees!
- You can still get a solid beatdown in 30 minutes, but the lack of 30 minutes sleep had me hurting later, lol
- The title of the backblast is from a verse we went through during 3rd F. There were several great opportunities for names of the backblasts, but this one won out.
- Even though I had a great playlist, it was a bit slow and had the PAX feeling like they were listening to some chill alternative coffee lounge music. Have to get a new playlist for sure next time.
Thanks to all the PAX for pushing it out there for and the opportunity to lead Jedi. Thanks for your leadership as well during 3rd F. Has had an impact on me and hopefully for many others.
Until the next time, get after it, invite someone, and take this energy into the rest of your life. Lots of Q opportunities out there on the calendar.
In Him:
AM-PM