Benjamin Button
Pax of 5 showed up in a light drizzle to get wet, sweat, and fall down
Warm Up:
Mosey to the back, 20 Hot-Cross Squat Kicks, 10 reps of Absolution, 10 Good Mornings
The Workout:
3-exercise sets, decreasing reps: 24, 21, 18, 15, 12, 9 with runs in between each set
- 24 box jumps
- 24 derkins
- 24 butterfly situps
500m run (twice around the track)
- 21 Bobby Hurleys
- 21 dips
- 21 boat/canoes
500m run
- 18 donkey kicks
- 18 erkins
- 18 American Hammers
300m run
- 15 box jumps
- 15 derkins
- 15 butterfly situps
300m run
- 12 Bobby Hurley
- 12 dips
- 12 LBCs
Suicides across the basketball court
- 9 donkey kicks
- 9 erkins
- 9 American Hammers
Combatives
Ukemi (accepting the ground) – front falls
Thought for the day
Spiritual ukemi: if you get “thrown” does it keep you down, or do you fall the way you want to and get right back up? Satan tries to throw us so we stay down, but if you accept the fall, acknowledge your fault and make it right, you can get right back up and into the fight.
Mary: lots of ab work in the workout, so no specific mary
Announcements:
Prayer: Shredder’s knee surgery on 3/8
