I have needed this workout – to be with good men in difficult times and really work!
Warm up
SSH – 15 IC
Mountain Climbers – 15 IC
Merkins – 10 IC
Windmills (Propellors, if done right!) – 15 IC
Arm/shoulder circles – 5 on own
The Thang
Mosey to the back and half do max push ups and the other half do max pull ups and then switch. Grab a block and mosey back up front to the AO. Here's where it gets a little hard to describe. But think of that drill they do at the NFL Combine where a player starts in the middle, runs to his right about 5 yards, touches the ground, then sprints back to his left past the middle and 5 yards beyond, then touch the ground and run back to center as fast as possible. With that in mind…
Two PAX line up facing each other. On "Go" each PAX goes to his right (Choose the Right) about 5 yards and does the exercise, then runs back to the other side (switching sides now) and does the other exercise, then sprints back to the middle and planks until all PAX are done. All the blocks are on one side, fyi. Here are the exercise pairings:
10 Curls with the block/ 10 Merkins – then switch sides so each PAX gets to start with the block exercise
10 Squat Thrusters with block/ 10 burpees – then switch
15 Skull Crushers with block/ 15 Safety Get-ups – then switch
15 Hang Cleans with blocks/ 10 plank 1/2 circles – then switch
15 Block Swings with blocks/ 10 WWI's – then switch
1 burn out set with max Merkins/ 15 Trifectas
** Between sets we did Coffin Presses with my 92# sandbag which simulates trying to push someone off of you if you are laying on your back. An important skill if you happen to find yourself in the unfortunate position during an encounter.
Mosey back to the back and return blocks, max push-ups and pull-ups and then mosey back to the front. Couple minutes of Mary – some WWIs, some Flutter kicks, some Hello Dollies, and finish with 3 rounds of Lolasana (yoga move…check it out).
Relfection: Truth is hard. Standing for truth is often really hard. Especially when everything in society is running in one direction and you feel a need to stand up for truth. Christ told us truth and often it was hard to hear. He called out hypocrisy. He told us that if we are luke warm, we will be spit out.
We need truth right now, told respectfully but clearly. I owe no man anything but I owe my Savior and my Heavenly Father everything. I will stand against racism, but I am not a racist. I love my country and I love freedom. I hope we all will stand for what is true. God bless you all in these difficult times.
Moleskine
Dandelion loves my heavy bag!
Theuss and Cheetah crank it out with the bike ride before the Q.
Strudel literally throws the sandbag around! Sweet!
Salty, Shredder, Shirley actually follow directions!!! Who knew it could happen! lol
Always great to be with you, but I really needed you this morning. Thanks for being the men you are!
Anvil