Return to the MOD 11/5/2022 Started out with a quick disclaimer and began with a Bible Verse that I read and then a question for the PAX to think about during the workout. I did this between each group of exercises instead of running or walking. So here we go: Some Pax were called on to count cadence Ephesians 5:25. Husbands, love your wives, as Christ loved the church and gave home self up…
1Soccer Field, Swings & Monkey Bars Warm-O-Rama 5:15 it’s Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, Mountain Climbers and Hillbilly Walkers and off we go for a mosey around the school property. The Work – Part I. We ran around behind the school, up and down the sidewalks until we came to a series of benches. There we did 3 exercises: 20 dips, 20 step ups per…
0Flag Day Indian Run and Kettlebell Trapezoid Extensions Warm-O-Rama 5am it’s Go Time! I disclaimed the legal stuff and then started off with The Pledge of Allegiance to the Flag. Then we did SSH’s, Merkins, Produce Pickers, Mtn Climbers and Moroccan Night Clubs. I shared that today’s message would be Flag Day and Patriotism. The Work First up, the Pax lined up single file, I grabbed the flag passed to AP and we did a…
1If you want to run at a fast pace, you need to train at a fast pace at least once a week. Interval training, where you alternate fast running with jogging or walking, is a very effective form of “speed work.” The training schedule begins in Week 1 with a workout of 5 x 400 meters. Run the 400s at about the pace you would run in a mile or 1600m race. Walk or jog…
2Carry your Bricks Warm-O-Rama 5:15am disclaim the legal stuff and then stretch out a bit and a few SSH’s. Then off to mosey awhile to the backyard playground, circle up in the middle of the soccer field for Warmups. Hilly Billy Walkers, Imperial-Squat-Walkers, Merkins, Mtn Climbers and SSH’s. The Real Thang On the way off the soccer field, we found some monkey bars, everyone finds a bar and do 10 pull ups OYO. Onward to…
0We had 15 pax this morning at F3Cannonball. Seeing no FNG’s I gave a brief disclaimer and then we said the Pledge of Allegiance. We took a long mosey around the parking lot and circled up in the adjacent campus near New River Church for the warmup. WARMUP SSH x 25 IC WINDMILL x 10 IC IMPERIAL WALKER x 10 IC MNC x 15 IC MERKIN x 10 IC PLANK JACKS x 20 IC MOUNTAIN…
0Today was the perfect example of “it looked better on paper.” 17 men decided to tackle Cannonball this morning. Here’s what we did: Warmup: 10 Low Slow Squats (IC) 10 Seal Jacks (IC) 10 Hillbilly Walkers (IC) The Thang Dora Round 1 (partner runs with their bell) 100 Curls 200 Squats 300 American Hammers Dora Round 2 (partner runs with their bell) 100 Tricep Extensions 200 Situps to Press 300 KB Swings 20 Bent over…
3A handful of PAX opted for a nice jog while the rest of us stuck around for a little beatdown led by YHC. Here’s what we got: Quick lap around the “track” COP: SSH Imperial & Hillbilly Walkers Moroccan nightclubs Merkins Mountain Climbers Down Dog / Honeymooner Peter Parker Parker Peter The Thang: I love this workout because if you have a method of keeping time, you can take this anywhere. Here’s how it works:…
118 weight slingers and 4 walkers set their sights on Cannonball for a glorious Tuesday morning. PAX were advised upon arrival to grab their bell and if they were looking for an opportunity to accelerate their King, they should also grab a cindy. While the walkers were getting in their laps here’s what we did: Warmarama: SSH, Imperial Walkers, Hillbilly Walkers, Squats (low & slow). Main Event: 4 rounds ( 20/15/10/5 reps) Squats Clean &…
0Throwin’ Iron and Dropping Wisdom at Cannonball We had 17 on Q (11 bootcamp, 7 walkers) for some kettle-bellin and some thoughts on worrying. Here is how it went down: Warm-o-rama Disclaimer and a brief word about my bum left shoulder SSH, 20 IC Imperial Walkers, 12 IC Low slow squats, 10 IC downward dog, honeymooner 1/4 mile mosey with toy soldiers and karaoke The Thang: Station 1: 5 goblet squats and from the Bible:…
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