Author: Michael Goins

Pledge

paired up

warmup = Played Blackjack with F3 cards. Each team had 2 cards. They called exercise and number of reps. The reps would total 21 between the 2 cards

gear workout = 7 stations with 20 reps each stations. Made 2 rounds

Finish = cheddar shredder & sally

COT & Prayer

My VQ and now my VBB.

Disclaimer… I am definitely not a professional and I am only making suggestions that I will probably modify myself.

Explanation of morning workout I called the Stairway to Heaven. We would start at the bottom of the hill  with our coupon of choose (cement block or kettle bell). We will journey to the top of the hill while stopping at 7 stations with 70  reps at each station then turn around for a prayer walk to bottom to start again. We would do this 3 times (that was the concept but application is much different).

Significance of 7 x 70 = how much we should forgive

Significance of 3 = heavenly completion

Warm up –

15 – Side Straddle Hops – in cadence

15 – Cherry Pickers – in cadence

PAUSE – 3 Burpees for our 3 minute late Sunshine

10 – Will Mays the Haze – in cadence

Mosey to our blocks/kettle bells

Journey to bottom of the hill with coupons in tow.

Stairway to Heaven

Station 1 – 70 Block Swats

Station 2 – 70 Hill Taps

Station 3 – 70 Bent over Rows (35 each arm)

Station 4 – 70 Curls for the girls

Station 5 – 70 Chest Press (Buckshot understood the message and begin passing out forgiveness at this station)

Station 6 – Stiff Deadlift (leave coupon here)

Bear Crawl up hill

Station 7 – 70 Raise a Hallelujah

Sunshine was way ahead of the pack. We quickly discovered he was using a 10lb Kettle Bell. Nice Modification!

Had to call an Omaha because time was running short

Round 2 was only 7 reps at each station

We then walked to front of church to mosey the long way back to the flag.

Said our pledge.

Then 5 Minutes of Mary. We went around circle to call exercise. We made it half way around then called time. I will say Tesla made me feel better about my cadence calling ability! Tesla is the GOAT!!!

COT – Announcements, then prayer request and prayer!

Many came inside for coffee & a short devotion. Great way to start a Monday!

By the way… my legs are extremely sore.

Cherie Berry