Fitness, Fellowship, Faith

Day: January 23, 2017

Simplify 2017

One of my personal initiatives in 2017 is to simplify my life. Life has become too complicated for this simple man. Too fast. 24/7 email, online news, social media, internet screens everywhere, all the time…stop the madness. So in order to help me move forward with this, I devised a deviously simple workout. For the record, there’s a difference between simple and easy.

7 strong showed in the gloom to start the week at Martha’s House. I woke up around 3:00 am to some serious rain and wondered how bad it would be at 5:30 am…..it wasn’t, I could see a few stars.

Disclaimer.

Pledge.

Warm-Up: SSH X 10 In-Cadence

Mosey to the center of the spoke at the baseball fields.

The Thang – Remember Simple – In Cadence Work throughout

Merkins X 15 (Each exercise was followed by a short count off by one of the PAX)
LBC’s X 25
Squats X 20
Merkins X 15
LBC’s X 25
Squats X 20
Merkins X 15
LBC’s X 25
Squats X 20

Quick mosey to the picnic table shed for the second round, same format:

Derkins X 15
Flutter Kicks X 30
Lunges X 15
Derkins X 15
Flutter Kicks X 30
Lunges X 15
Derkins X 15
Flutter Kicks X 30
Lunges X 15

Mosey around the parking lot and back to the picnic shed for round 3, same format:

Dips X 15
Freddy Mercurys X 30
Step Ups X 20
Dips X 15
Freddy Mercurys X 30
Step Ups X 20
Dips X 20
Freddy Mercurys X 31
Step Ups X 22

Mosey back to home base at Pelicans with about one minute to spare. JJ led us in one round of Box Cutters X 15.

Announcements. Prayer Requests. Name-o-Rama.

Great work men. This is a workout I occasionally do myself when I can’t post for some reason or am travelling. However, the pace was a little (maybe significantly) quicker than I normally do it. My goal was to keep us moving and keep the heart rate up for the majority of our time together this morning and focus on a few different muscle groups. I appreciate the opportunity to lead another morning workout and hope it was worth your time.

As always, it was an honor to lead.

Until the next one. Aye!

Stroganoff

What daring! What Outrageousness! What insolence!

And having no further concern, he and his companions sought adventure in the West. Many wars and feuds did Conan fight. Honor and fear were heaped upon his name and, in time, he became a king by his own hand… And this story shall also be told.

And with that we begin with the Slaughter Starter20 burpees OYO before any other exercises or running is completed.

WARM UP
Sweat Angels: On your six, make a snow angels. With Bricks 10 IC
Little Sun Gods- With Bricks 10 IC
Big Sun Gods- With Bricks 10 IC
Power Strike- Lunge forward wwhile striking down as you would with a sword- With Bricks 10 IC
Jungshin Abs – Hold sword/bricks behind head ready to strike, feet on the ground, simultaneously strike overhead and straighten leags to 45 angle. 10ish

Mongol General: Conan! What is best in life?
Conan: Crush your enemies. See them driven before you. Hear the lamentations of their women.

Mosey to the Garage of Doom, bricks in hand.

THANG:
Bear Crawl, Crawl Bear while partner performs merkins, switch. x 2 Rounds
Black Snake Run to top floor and back.
Worst Merkin Ever: 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin performed x 7 IC

King Osric: What daring! What outrageousness! What insolence! What arrogance!… I salute you.

Zombie Walk x 2 Rounds
Wall of Fire – PAX do People’s Chair, 1 PAX performs 5xmerkins 5xLBCs 5xburpees (except for Lil Sweet who did 10,10,10)
PAX doing People’s Chair performed shoulder press, speed bag, curls again and again and again.

He conquered an empire with his sword. She conquered HIM with her bare hands.

Slave. Barbarian. Warrior. Thief… Conan.

Captain Thor – 1 big boy sit up to 4 American Hammers. With Bricks/10 IC
Punch-up Merkin – 10 IC

Freddie Mercury – 10 IC
Flutterkicks – 10 IC

Pledge

COT

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