Today I had the opportunity to lead a Beyond Workout, I’ve been to many of them and decided to share some of my personal stories. I was welcomed by all the PAX that decided to get better and a new name for my toys/props, Tinsel’s Utensils, great name Mainframe!!
We started the warm up with a short run around the parking lot with high knees and butt kickers and then circled up for a few warm up exercises: Windmills, Moroccan night clubs, low slow squats followed by story sharing while on different variations of planks (regular, elbows, right/left leg up while on elbows, right/left arm up while on regular, back to regular), downward dog-honeymooner; with 9 minutes into the WO we split in 4 groups and each group went to a different station.
-> 10 diamond merkins
-> 15 wide arm merkins
-> 20 regular merkins
-> 30 battle rope wave SC
-> 40 plank jacks
-> 50 Shoulder taps
-> 15 boat and canoe
-> 20 Rosalitas
-> 30 Sledgehammer swings (15 each side)
-> 40 Heel Touches SC
-> 40 Dying Roach
-> 15 overhead press
-> 15 biceps curls
-> 25 dumbbell swing
-> 30 SSH
-> 50 Carolina drydocks
-> 10 Tire flips
-> 20 Monkey Humpers
-> 30 reverse lunges
-> 30 squat pops
-> 50 calf raises
After each group completed a station we met at the center for a brake and to continue my story sharing, on first brake we had a visit from Captain Thor (1 big boy sit up and 4 american hammers, 2 BBSU and 8 AH, 3 BBSU and 12 AH and so on) the plan calls for 10 BBSU and 40 AH but it’s looks easier on paper so we stopped at 8 BBSU and 32 AH. Back to the next station.
Time for brake number 2 and more story sharing, we did one of my favorite exercises the famous Worst Merkin ever, start with wide arm, down to regular and finish with a diamond merkin, that counts as one, we did 10 total. Back to the next station.
Brake number 3 came up and more of the story of my life was shared and since we were running out of time we went back to finish our 4th station.
I guess I didn’t take all the talking that I was going to do into consideration and we stopped at about 49 minutes, circled back into COT for a final chatter about my personal story.
We finished up with prayers, praises and announcements.
Thank you Straight up for lifting us up for the final prayer.
I think the best part of the WO was at the end when some of the PAX decided to skip the fist bump and switched it for a hug!!
Big props to Maximus for this great idea to go Beyond!