The Thang LETTER CHALLENGE… But this time you spell out “Shelter In Place” .
Caveat: on the letters that repeat themselves ( like “e” ) you can either repeat the exercise or just do the next letter in the alphabet ( the second “e” becomes “f” ). If you get through the entire workout in allotted time, continue by spelling out “Stir Crazy” until your time is up. And if you want to keep going – hey, why not? – spell out “Social Distancing”
S – 1 Lap Around Field/Block
H – 25 4-count
Shoulder Taps
E – 50 Calf
raises
L – 30-count
rest
T – 30 Sit Up
Punches
E – 50 Calf
raises OR F – 30 Merkins
R – 30 Heels
to Heaven
I – 50 2-count
Squat Hold Punches
N – 40 4-count
High knees
P – 25 2-count
Apollo Ohno’s
L – 30-count
rest OR M – 25 Broad Jumps
A – 25 Mountain Climbers
C – 30 4-count
Lunges
E – 50 Calf
raises OR G – 1 Lap Around Field/Block
Warmup: SSHs x50 (you heard me) Imperial Walkers x20 IC Sun gods x10 each direction IC (out/front/up) Copperhead squats x20 IC
The Thang: We’ve got a lot going on in the world these days. Don’t let it beat you.
1st round: Van Goghdas – 1 rep – IC (A Dying Cockroach or think an Abe Vigoda but on your 6) Iron Mikes – 2 reps – IC (Jumping Lunges) Rosalitas – 3 reps – IC (Hello Dolly but legs in the air) Up Downs – 4 reps (Chop your feet, chest to the ground, stand back up) Scorpion Dry Docks – 5 Reps (Carolina Dry Dock with one leg in the air)30 seconds of cardio (mosey, mosey in place, bear crawl, Dwight Howards, etc.) 30 seconds rest (or as needed)
2nd Round: Same as first but double the numbers Van Goghdas – 2 rep – IC Iron Mikes – 4 reps – IC Rosalitas – 6 reps – IC Up Downs – 8 reps Scorpion Dry Docks – 10 Reps30 Seconds cardio 30 Seconds rest
Round 3: Double numbers again
Continue until time is up.
COT:
Sometimes we do hard things for the only reason being they are hard. If you get to 32 up downs or 80 Scorpion Dry Docks you might think, “why am I doing this?” Because you are not training for easy things. You are training for hard things. And Flea reminded me this week that the hard thing we’ve been preparing for might be happening right now. Do not give up when things get hard. Don’t give in to disease or depression or tiredness or hunger or hurt or pain. Be victorious. And win.
Post beat down assignment (non negotiable): Reach out to a fellow pax and humble brag how many rounds you completed. Tell him what you are going through in life and find out what he is going through. Then pray, meditate, write a song, hold some crystals, light a candle (you do you brother) about what you talked about. And lastly, think about what your community needs right now and set out to lead them to it.
Hope everyone is doing well during the shelter-in-place restrictions.
How many of you know the TV show “Buck Rogers in the 25th Century?”
I ventured out yesterday for a short time and I felt like Buck Rogers when he left New Chicago and ventured into old Chicago that was said to be inhabited by mutants.
Interesting how quickly and easily our minds can be persuaded to change. Everyone went from being friendly neighbors to:
The Thang: Run, Run and Run some more. Try to download Strava or another tracker.
Run 2 miles: setup the app to alert you every ½ mile because at each ½ mile mark you are going to stop and alternate with 10 burpees (at the 1/2 mile) and 10 Bobby Hurley’s (Squat down, slap the ground, jump up like you are taking a jump shot) at the mile.