Simple and tough is the way I try to set up a beatdown. The tricky part is keeping all PAX challenged regardless of fitness level. My latest attempt was at The Sandlot. We started with the pledge and warmup of SSH, imperial walkers, runners stretch, Nolan Ryans, perfect form merkins, maybe something else thrown in the mix, then moseyed towards the park. Oh, and we brought along a couple kettlebells (32 lb and 18 lb). Dropped the kettlebells at the entrance road where the paved path leads to the first picnic shelter, proceeded to the picnic shelter, and explained the rules:
Each PAX takes a turn running to the road to do 10 reps with a kettlebell. All other PAX alternate between one of two exercises (do as many reps as you want of either exercise, then switch, just keep going). Once all PAX have done the kettlebell reps, move the next round.
Round 1 = Perfect form merkins / Nolan Ryans (Squats with KB)
Round 2 = Bulgarian split squats (left side) / Star crunches (Upright rows with KB)
Round 3 = Derkins / Superman pull-ups (Swings with KB)
Round 4 = Bulgarian split squats (right side) / American hammers (OH presses with KB)
Amidst the sound of crickets and grunting (and an unfortunate lack of mumblechatter), I learned that this general format succeeds at “simple and tough.” I also learned that Superman pull-ups are a lot harder than I thought, especially when paired with another shoulder exercise. Though I had planned on getting through all 4 rounds multiple times, we only had time to get through one circuit (no doubt to the relief of the PAX!).
During a fellowship-mosey towards the park gate, we talked about things for which we are grateful. For me, it’s the health and well-being of my family. At the park gate, we did 5 burpees and a jail-break to back to Pelicans, then 2 minutes of Mary to finish strong.
Announcements: F3 Dads 8/19 at Folsom. Labor Day (Monday 9/04) convergence.
Prayers: Turtleman and Norwood. EZ Rider’s family. JJ and a pack of kids going on a church youth group trip.
I am privileged – and grateful – for the opportunity to lead a fine group of HIM’s this morning!
– Nutria