With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!
As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!
WARMUP
31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.
THE THANG
3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.
Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!
CIRCLE OF TRUST
Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!
