3-26-19 Q at the Colosseum: “D-Day”
Normal disclosure and then a Straight Up! style warm-up (you’re gonna get movin’ . . .)
We then divided into 4 groups of personally-assessed fitness levels (no judgments):
a. Just getting restarted
b. I’m making progress, but man do I have a ways to go to meet my goals.
c. I’m not a FNG/newcomer anymore, but I have stagnated and am not at the echelon level yet. It may not be my goal, but I would like to make a bit more progress.
d. I feel I am close to or already at an Elite fitness level for who God made me at this age. I want to keep pushing myself (some laughs on this one).
From here, I broke the groups generally up into groups of 3.
Theme: Growth
12 “D-Day” Stations. Today’s workout was in honor of my awesome now 12 year old: Yoshi:
Same general scenario throughout the workout:
- You are paired up with 2 other PAX. There are 12 stations.
- Each PAX takes a turn “leading” to the next station after the previous station has been completed with quality and quantity holding each other accountable. That includes the running pace to the next station and completing the exercises throughout the station.
- The “leader” of the next station reads the quote or question on the card and facilitates discussion as each person completes their 3 exercises if the exercise routines permit a discussion.
- If you finish an exercise before you transition to the next one at each station or you are waiting on another group to wrap up their station, you are to do “Flying Squirrels” as you wait. If you fail to do this your “leader” (at that station) will have to do 3X what you should have by himself. “Leaders” lead. Groups were asked to keep moving.
- If you are waiting on one of your partners to finish their exercise before you can use it (like dumbbells), do flying squirrels while you wait.
- You do not have to move to each station in order. Go to the available one as quickly as you can.
- If you finish all 12 stations, repeat.
- Returned at 5:52 to first bench area to complete 8 mins of Abs.
At Stations: from above do your appropriate group level a/b/c/d depending on which group you are a part of
Station 1:
Discuss your thoughts on this while you workout if your fitness level enables you to. is it right or wrong?
“In this world you’re either growing or you’re dying so get in motion and grow.” – Lou Holtz
“Every moment of one’s existence one is growing into more or retreating into less.” – Norman Mailer
Dip Bar: 8/12/18/36
Squats: 16/22/32/45
Broad jump (both legs at same time): 10/14/20/30
Station 2:
Discuss your thoughts on this while you workout if your fitness level enables you to:
“Progress always involves risk; you can’t progress to second base and also keep your foot on first.” – Christie Mason
The Donut: squeeze each with each hand one of these times: 30/55/70/90
Merkins: 20/34/48/65
Very high knees in place (each knee up is one): 40/60/90/150
Station 3:
Thoughts on C.S. Lewis quote: “Hardships often prepare ordinary people for extraordinary destiny.”
Wall bag squat thruster throws: 12/24/36/48
Step-ups (each leg): 8/12/16/22
Slow motion knees under hips flat back bear crawls: 6/12/16/24
Station 4 (Legs):
When you try to grow, do you write or journal your thoughts, challenges, experiences, . . .?
Box jumps: 10/15/25/40
Bear Crawls (1 full BC is both back legs move forward): 8/12/20/30
Bulgarian squats: 6/10/15/20
Station 5:
In your immediate surroundings during your week, how often do you crave feedback to improve or get better? Is is constantly, some, or not at all?
2/5/8/15 burpees then small sand bag carry 50 yards
Run to “the wall” and go over the wall (carefully) the number of times and run back go the station cone: 2/4/7/10
Plank with right arm high for 30 secs, Plank with left arm high for 30 secs
Station 6:
With regard to your craft, are you constantly pushing yourself to get better at your craft?
Wall squats: 30 secs/50 secs/60 secs/60 secs with one leg straight out for 30 secs each
Derkins: 8/14/22/34
Mountain climbers: 40/60/86/116
Station 7:
Run a lap at a ___% sprint: 30/50/75/90%
Station 8:
Are you one to set lofty goals, obtainable goals, or rarely set goals?
Run to behind the school to run hills: 2/5/7/12
Station 9:
Is this speaking to you today? “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy
Large sand bag carry: Walk/run 30 yards/50 yards/75 yards/125 yards
Kettlebell swings: 15/20/26/42
10 forward lunges then plank hold until KB reps are done
Station 10:
Thoughts on this quote? “If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell
Alligator walks: 10/20/30/40
Bomb jacks: 8/14/20/30
Bucket carry: Walk/run 30 yards/50 yards/75 yards/125 yards
Station 11:
Thoughts on this quote? “All the concepts about stepping out of your comfort zone mean nothing until you decide that your essential purpose, vision and goals are more important than your self-imposed limitations.” – Robert White
Curls (don’t change the weight): 8/12/16/22
Reverse Lunges (1 leg is one rep): 14/20/28/50
The worst merkin ever: 1 Wide-armed merkin, 1 standard, 1 diamond, burpee up and then down, burpee kick-out (each direction once), 1 ply-clap merkin: 1/3/5/9
Station 12:
Sprints from cone to your car and touch the back wheel and go back to cone: 2/4/5/8
8 mins Abs:
60 secs each:
Figure 8’s
Tuck Planks
Rest 30 secs
60 secs each:
Cross Hop Planks
Scissor “V” ups
30 secs:
21 Crunch
Rest 30 secs.
60 secs each:
Upper Circle Crunches -left
Upper Circle Crunches -right
COT: Announcement, PRAISES-GOOD ONES!, Prayers, Send off
Thank you Jekyll for allowing me to lead. Lots of fun, men. Thank you for joining me.
