Last week at Thunder, Beads led us in a devotion about not fearing discomfort, that pain brings growth. So today we pushed through the pain with high reps against the same muscle groups. There was much grumbling and groaning. And eleven men got better.
The weather was fine. A beautiful, cool, SC winter morning.
The PAX started out with a jog to meet up with Emily Douglas, where we grabbed the blocks and circled up on the field for a brief Warm Up: 25 (4 count) SSH, little baby arm circles (forward) x10 followed by 10 air presses.
The Thang (all excercises in cadence unless otherwise noted):
25 (4 count) Show Curls for the girl (I was corrected by my wife)
25 (4 count) Russian Twists with the block
1 set of ATMs
25 (4 count) Chest Presses with the block
10 Burpees
25 (4 count) Goblet Squats (with the block, of course)
Run to the top of the hill and around down the steps back to the blocks.
25 (4 count) Show Curls for the girl
25 (4 count) In and Outs, sitting on the block
10 (4 count) Walking Merkins (alternating hands on the block)
25 (4 count) Chest Presses with the block
10 Blockees (a Burpee with the block) OYO
25 (4 count) Tempo Squats
Run to the top of the hill and around down the steps back to the blocks
25 (4 count) Show Curls for the girl
15 (4 count) Iron Cross
10 (4 count) Merkins
10 Low Plank One Arm Crunches (5 each side)
20 (4 count) Chest Presses with the block
10 Frog Jumps (in place, holding in the down position and leaping up)
10 Squat Presses with the block OYO
Cache the blocks and mosey back to the COT.
Cool Down:
Plank
25 LBCs OYO
10 (4 count) Merkins
15 (4 count) Flutter Kicks
COT
Devotion Spot