Comfort Zone Crusher

What can I say, that sucked in the best way possible.  YHC just awoke from his afternoon nap to write this. What is abundantly clear is that today’s beatdown “left a mark” as they say on the 10 HIM that came ready to embrace the suck. YHC may have been the architect, but each PAX built their own house today. These are the warriors I would go to battle with, who are calm when the storms come, who persevere through adversity. Yes, one was currently stowed away in his parents basement but nonetheless posted for the beatdown. 

As I think back, these are the words of the PAX that come to mind after the beatdown and I agree 100% with the sentiment.

• Holly snot bubbles Batman
• Hardest F3 beatdown ever
• Weight vest was a bad choice
• That hurt…will be feeling that for a while
• That was a rough one in the best way possible
• That was LEGIT
• Just woke up from my COMA

As men, it is our responsibility to hold ourselves accountable regardless of what is going on in the world around us.

When times are hard and you are mentally and physically exhausted and feel like you have nothing left and all you want to do is quit, that’s when you find out who you are!

VO2 Max, or Volume of Oxygen Uptake Maximum i.e. the maximum rate of oxygen consumption measured during incremental exercise of increasing intensity and EPOC, or excessive post-exercise oxygen consumption is what we are striving towards spiking today. 

Life is the most brutal endurance sport of all time!

• The Warm-Up / Cardio – 10 min
  • • Heel Taps – 50
    • High Knees – 50
    • Side Straddle Hops – 50 
    • Barry Shinkofs L/R – 25 ea
    • Seal Jacks – 50
    • Hillbillies – 25 ea
    • Rocky Balboa Jump Ropes – 50
    • Michael Phelps – 20
• Metcon (Metabolic conditioning) short bouts of higher-intensity training designed to increase metabolic demand and increase energy usage. It’s the ability to work at a high level of intensity for a prolonged period of time.
• Time (AMRAP) – 5 Min Total
  • • 1-min merkins
    • 1-min BB sit ups
    • 3 mins burpees
• TUT, or Time under Tension
  • • 20 Static Bear Crawls – 3- second holds
• Ascending/Descending Ladders – 11s – 10 min
  • • Set 1 – 1 Groiner + Side Shuttle + 10 Air Jordans (1-10-10-1 Ladder)
    • Set 2 – Bear Crawl 10-Shoulder Taps + Crawl Bear 1-Shoulder Tap (10-1 Descending)
• TUT, or Time under Tension
  • • 10 Supermans – 20 second holds – Everything comes to an end. Everything! Make sure when this ends, you emerge victorious!!
• Rounds for Time – 5 Rounds – 10 min (Doing Werk)
  • • 5 Burpees 
    • 10 Donkey Kicks
    • 15 Iron Mikes (Total)
    • 20 Squats
• TUT, or Time under Tension
  • • 1-min Hollow Hold (High Boat)
• 2-min mosey
• HiiT (High intensity interval Training) – working at a high intensity (such as targeting 90% of max heart rate or 9 out of 10 in perceived effort) followed by a period of rest for a set amount of intervals
• Tabata – circuits, 90 sec on, 30 sec. off, 8 rounds (15:00) 
  • • Set 1 – SSHs + Squat Jumps + Burpees
    • Set 2 – Jump Ropes + Iron Mikes + Crab toe touches 
    • Set 3 – Heel Taps + Peter Parker + Hillbillies
    • Set 4 – High Knees + Squats + Skaters
    • Set 5 – Seal Jacks + Reverse Lunges + Monkey humpers 
    • Set 6 – Plank jacks + Groiners + Bobby Hurley
    • Set 7 – Smurf Jacks + Prisoner Squat + Air Jordan 
• TUT, or Time under Tension
  • • 1-min Chair Poses
• EMOM (Every Minute on the Minute) – 10 mins
  • • Merkins – 10 
    • Mountain Climbers – 15 each leg
    • Squats – 20
• TUT, or Time under Tension
  • • 1-min Low Plank – Every family needs to have one person they can count on when everything falls apart. Make sure when adversity comes your way, your family sees you smiling in its face!
• Core and Abdominal
  • • Hollowback Flutters
    • Toe Reaches
    • Freddie Mercury
    • LBCs
    • Protractors
    • Russian Twist

Announcements. Prayer Requests

COT  James 1:2-4 Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.