Intro to The Den

I had my intro to the Den this past Saturday, and we had a tiger of a workout.  We had a great group of men and it was a pleasure to work with them!!

We start off with warmups, 15 each:

• SSH
• ALT Toe Touch
• Humpies
• American Hammers
• Imperial Storm Troopers
• Windmills
• Arm Circles
• Reverse Arm Circles

We the did an exercise list that I had written out on a board.  The Pax would do 10 reps of the exercise listed on the board, starting at the top, and then run down and back up a hill beside the parking lot.  Once back up the hill you would do 10 reps of the next listed exercise.  The exercises consisted of:

• Burpees
• Imperial Storm Troopers
• WWII Sit Ups
• Peter Parkers
• Mountain Climbers
• LBC’s
• Squats
• RBC’s
• Merkins
• American Hammers

We then did another round and lowered the exercise count down to 5, and we ran around a couple of cars instead of up and down the hill.

We then went to the block pile, grabbed a block, and went to a parking lot nearby.  With a block, we would all go up and down the parking lot and for each line that we came to we would do a rep of a particular block exercise.  The block exercises included:

• Kettle Bell Swings
• Curls
• Bent Over Rows
• Overhead Presses

We then went to a nearby wall were we did 3 sets of the following:

• Mohammed Ali’s
• Joe Fraziers
• Australian Mountain Climbers
• Itsy Bitsy Spiders

We then went back to the parking lot, grabbed our blocks and did the same parking lot block routine as before.

We then went back to the block pile and did 10 curls before putting the blocks up.

We returned to the starting point and did 1o dying cockroaches and 10 American Hammers to burn the clock out.

Count off

Namarama

Devotion was the new commandment Christ gave to his disciples to love one another as He had loved them.

Love,

Twig!!