Normally, Rico’s out there droppin knowledge on us. Today Magoo was kind enough to join us and impart some sage wisdom.
Conditions: mid-40’s & breezy
The Thang:
I rolled up at 5:29 and we get right to it this morning.
Warm-up
SSH x 30 IC
Windmill x20 IC
1 Burpee
Hillbilly x20 IC
2 Burpees
Merkin to Side Plank x 10 IC
I went through the trouble of taking of some pictures of me demonstrating:
You’re welcome.
4 Burpees
Birdman – or the “pulsing rear delt flies” – look it up.
5 Burpees
The Real Work:
Next we grabbed blocks and ran to the field. I set up a light about 50 yards out and we put the blocks by the fence. Perform 20 reps of an exercise using the blocks, run to the light and perform 20 reps of a body weight exercise. We rolled up just in time for some Pandora commercials on the G-Boom, and Magoo started dropping knowledge bombs.
Note to self, it’s poor form to subject your PAX to commercials. Download your playlist the night before. Noted. It also significantly reduces the chances of listening to the Wallflowers (my apologies gentlemen, I think Pandora and I define “Alternative” music differently.) I reached out to them for clarification and they responded with, “Is this not right?”
First round:
Block side work: Block Merkins, Skull Crushers, I-Surrenders
Light side work: Around the World Lunge (Disclaimer: Per Magoo I demonstrated incorrectly.
The correct form remains elusive, as he stated he would do it per the demonstration in a show of solidarity.), American Hammers, Big Boy Situps
Rinse and repeat
Next set:
Block side: Squat Press (Hold air chair, block against your chest – then move the block straight out and back to your chest x20), Decline Merkins, Curls
Light side: Iron Cross, Split Jump Squats, Low to High Plank
With time running out, we brought the blocks back.
COT
We finished up with a quick devotional:
In Exodus 17, Moses sends Joshua to fight the Amalekites while Moses watches from a nearby hilltop. When Moses held his staff up, the Israelites were winning, but when he lowered his hands, the Amalekites were winning. So Aaron and Hur helped Moses hold his hands up until the battle was won.
After, God told Moses to record what happened that day and specifically told him to make sure Joshua heard about it.
The story has two important lessons for us:
- Our accomplishments aren’t ours alone. God wanted Joshua to understand that his victory on the battlefield was not his own doing. How many times when we are successful at this thing called life do we take all the credit and forget to thank God?
- We can’t be successful by ourselves, nor were we designed to. Sometimes we need help holding our hands up. Lets be resolute in embracing the 2nd and 3rd F to develop the relationships we need as men.