12 PAX enjoyed an unusually warm December morning workout with some Goodwill discounted exercises.
Warm Up
Sumo Leg Lifts 15xIC
SSH 25xIC
Lil Arm Circles 25xIC and Reverse
Crowd Pleaser (1:1 Ratio of Merkin and Groiner working up to 5:5 and back down to 1:1)
Mosey to football field. Shout out to Woody for the headlight, most of us wouldn’t have survived the steps down without it.
The Thang
Partner LMC: 1 PAX holds an Al Gore while other partner Lunge Walks to steps (about 15 yards) does 5 Merkins, and Reverse Bear Crawls Back. PAX switch exercises. Original PAX does the same Lunge, Merkin, Reverse Bear Crawl to bench (40-50 Yards), PAX Switch off again.
Plank Hurdle 100 yards: Done on a football field. Everyone starts in the plank position in the end zone. 1st man sprints to the 5 and planks, 2nd sprints, hurdles him, planks on the 10, 3rd man hurdles each, planks on the 15, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone.
6 Inch Hurdles: Do the same as above just holding 6 inches on your 6. Keep your 6 inches covered if Snips is there…
Partner Mucho Chesto: Chest blaster exercise intended to build mucho chesto. 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Patty Cake / 10 Plank Derkin with a flapjack.
4 Corners: Run to each corner of the field completing 10 smurf jacks at each corner.
Mosey to AO
5 Absolutions: Combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence. An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).
Bruce Lee: Lead by Audit since he loves ab work. An super set consisting of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s. We did 20 Hammers and 10 of everything else because of time except 100’s… we did 100
5 More Absolutions.
COT
James 1:19-20 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires
Shared about anger and frustration and how it doesn’t glorify God unless it’s done righteously. Such a hard concept and so easy to fail at for many men in the world, but praise the Lord our Savior steps in for us in those moments when we fail. Live a righteous life men. Strive for it.
Mole Skin
I liked Hemi, might be back next week.
Snips would not make a good hurdler on a track team. Also, had the carpool going this morning.
Woody was the only one prepared.
If you’re going to do plank hurdles remember the famous words from Grout who was with us in spirit “Halte deinen Hintern unten!”
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