42 years ago today – Sugar Ray Leonard defeats Luis Vega in his 1st professional fight
Warmups:
- Good Mornings
- Hill Billys
- Smurf Jacks
- No stopping between the next several called warm-ups
- Jump Ropes
- Jump Ropes with Speed Bag
- High Knees with Speed Bag
- High Knees with Muhammad Ali
- Butt Kickers with Muhammad Ali
- Butt Kickers with Joe Fraisers
Mosey to center Parking Lot – where each PAX were instructed to stand on a parking lot line near the curb
- 15 Rocky Balboa’s in Cadence – YHC explained to each PAX that the next several exercises were OYO – instead of planking for the six, you will Rocky Balboa for the 6
- Who had the hardest punch in Boxing – 10 Mike Tysons on the Curb – Rocky for the 6
- Endurance and strong cores are a must in Boxing or you will lose your lunch and/or breath when punched in the GUT
- Bear Crawls to end of Parking Line
- 20 LBC
- Bear Crawl Back – Rocky for 6
- Bear Crawls to end of Parking Line
- 20 LBC
- Bear Crawl Back – Rocky for 6
- Inch Worm to end of Parking Line
- 20 RBC
- Inch Worm Back – Rocky for 6
- Inch Worm to end of Parking Line
- 20 RBC
- Inch Worm Back – Rocky for 6
- 20 count min Peek a Boo Street to End of parking Line – Always keep your feet movin!
- 20 Flutter Kicks (each Leg)
- 20 count min Peek a Boo Street back – Rocky for 6
- Burpee Broad Jumps to end of Parking Line
- 20 Box Cutters
- Burpee Broad Jump Back – Rocky for 6
- Low Squat Broad Jumps to end of parking Line
- A-Z ABC’s
- Low Squat Broad Jumps Back – Rocky for 6
- 10 Mike Tysons on the Curb OYO
Partner Up – I learned to run backwards from Muhammad Ali. He told me about running backwards because you try to imitate everything you do in the ring, so sometimes you back up. So you have to train your legs to go backwards ~Sugar Ray Leonard
- Partner 1 – 3 Star Jumps – run forward to catch Partner 2
- Partner 2 – Back Petal until Partner 2 catches then 3 Star Jumps
- Repeat until Brick Pile – the long way around the retirement home
Everyone Grab two Bricks – One for each hand – Like the weight of a Boxing Glove
- Wall Sit
- 5 Count Thumb Up Front Raises
- 5 Count Thumbs down Front Raises
- 5 count Thumbs direction of travel Front Raises
- Recover
- Wall Sit
- 10 count Thumbs Up Flys
- 10 count Thumbs Down Flys
- 10 Count Thumbs direction of travel Flys
- Recover
- Squat Position
- 10 count Thumbs up Side Raises
- 10 count Thumbs down Side Raises
- 10 count Thumbs direction of travel Side Raises
Drop the Bricks and:
- Wall Sit
- Muhammad Ali
- Joe Frasier
- Joe Louis
Put Bricks up and line up:
- Indian Run back to the Flag
At the end of his career Sugar Ray Leonard had:
- 36 Wins – Squats
- 3 losses – Merkins
- 1 Draw – 30 sec Low Plank
- 25 Knock Outs – Big Boy Situps
Still a few minutes left:
- 15 American Hammers – AKA Russian Twist – AKA Ivan Drago’s
- 25 Side Straddle Hops
- 12 Imperial Storm Troopers
- 3 rounds of Plank High – Lows
WOD
People can do more than they ever believe they can do. Physically, mentally, academically. You have to be pushed. It hurts. But it’s worth it, and it’s a great thing~ Sugar Ray Leonard
1 Corinthians 15:58 –Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.
YHC has been working out with you F3 Fellas since June 2018. I know you guys push yourself until sometimes it hurts during workout. What kind of change can we make in our homes, workplaces, community if we work as hard at doing God’s will daily as hard as we work our bodies each morning? We give ourselves fully between 5:30 am – 6:15 am to get better – Do we fully give ourselves to the work of the Lord the remainder of the day? I know YHC needs some work in this area!
MoleSkin: The Mount has some new lights – Turns out them dudes are ugly!!!! Come check us out!
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