11 PAX posted this morning looking to put in some work at the Woodshed. Felt great to be back leading PAX through a bootcamp workout, hard to believe so much time has passed since my last Q. The theme for today’s workout: using the 4 Essential Movements (pull-ups, push-ups, squats, plank) to help build some beach bodies.
Tha Thang:
Disclaimer given, mosey around the block to the front of the school for a brief COP.
20 Imperial Walkers IC
30 SSH IC
10 Squats IC
20 Merkins OYO (stay in Plank position)
High Plank – Low Plank – High Plank (stay in Plank position)
20 Mountain Climbers IC
Mosey around to the brick cage, grab 2 bricks, mosey over to the basketball blacktop.
Line up along the sideline. 10 Little baby arm circles forward with bricks IC, rest, 10 LBAC backward with brick, IC, recover.
Lunge walk with brick curls to the other side (right lunge, left curl, left lunge right curl).
20 Shoulder press/squats with bricks IC (count as follows: 1-press bricks up, 2- bricks down, 3-squat down, 4- up)
Lunge walk with brick curls back to the other side.
20 Tricep extensions/squats with bricks IC (same counts as shoulder press/squats).
Leave bricks on the blacktop, mosey around to the Silverbullet Circus and partner up.
- Partner 1 does AMRAP Merkins while partner 2 takes a lap, flapjack.
- Partner 1 does AMRAP Squats while partner 2 takes a lap, flapjack.
- Partner 1 holds Low Plank while partner takes a lap, flapjack.
Mosey to blacktop, pick up bricks, mosey over to playground for the final Essential Movement: Pull- ups.
Pull-ups/Man-makers ladder: 5 pull-ups, 4 man-makers with bricks (shoulder press bricks, down like a burpee, merkin, right row holding brick, left row holding brick, hop up), 3 pull-ups, 2 man-makers, 1 pull-up.
Bricks down, stretch out arms with 10 overhead claps IC (no bricks).
Back up the ladder: 1 man-maker, 2 pull-ups, 3 man-makers, 4 pull-ups, 5 man-makers.
Couple minutes of Mary: Hold high plank, right arm up, high plank, left arm up, high plank, hold low plank for 1 minute. 20 Russian Twists w/ bricks IC, 20 flutter kicks IC…done! Bricks back to the brick cage, mosey to parking lot for COT.
Moleskin: As I mentioned above, it felt great leading a bootcamp again! Hopefully I was able to knock the rust off enough to give the PAX a good workout. It is amazing how much of a full body workout you can get just from the 4 Essential Movements. Best part, no weights required!
Prayer Requests for Rocky (F3Greenwood) and Flip Shades coworker (mother passed away).
Announcements: Oliver Gospel Mission cookout June 30th @ Pine Island.
Huffy is putting together a team for Ragnar Trail Relays Oct 6-7, several spots still open. Contact Huffy or YHC if interested.
DEVO (repeat of yesterday’s Stumble devo):
Psalms 32:8 – I will instruct you and teach you in the way you should go; I will counsel you with my eye upon you.
Allow God to work in your life. Listen for his voice and follow Him in trust!