Armageddon!!!

As promised...Armageddon.

This workout consists of three levels.  I recommend a quick warmup:  Jump rope, few pushups, squats and wrestlers.  DO NOT OVER DO IT!!!  That is what the workout is for.  Remember, you get light-headed, dizzy, or even feel the need to purge the Denny's Grand Slam breakfast you just ate...step back and regain your focus.  Passing out during workouts benefits you, nada.

Level One:  5 minute time limit
     1 minute...Sprints-14 yards round trip
     1 minute...Alternating Leg Lifts
     1 minute...Horse Stance with Horizontal punches
     1 minute...Plank Hold
     1 minute...Rolling Wrestlers

1 minute rest, water up and mop off.

Level Two:  10 Minute Amrap (As Many Rounds As Possible)
     100 Jump Ropes (I used a 2-lb rope)
       50 Total Bicycle Crunches
       10 Pushups (I used Paralettes to get full range)
         5 Pullups (You can sub in Ring Rows)
         1 Super Squat Combo (Why?  Well two is just silly)

1 minute rest, water up and hose off.

Level Three:  Round-down 10 to 1 reps  (or as we say in class, "HOLY CRAP!!!")
     Burpees
     Plank Running, total each leg
     Thrusters with 25-lb dumbbells (Sub in Kettlebell Swings, or standard squats.  Your pain)
     Bent-over Rows with 32-lb Kettlebell, each arm (Or appropriate weight for you)
     Lying Hip Extension

All done.  Have a friend roll you over to the couch or your car.

Any questions, no...good.  Embrace the carnage.

Da

I haz a sick!

I have the sniffles, I am sick
I am fuzzy headed, I am sick
I weigh 600 lbs, I am sick
I feel the cold inside, I am sick.

Yeah yeah yeah, I know.  Be man, tough out these little imbalances.

It is this attitude that weakens us.  Guess what? You are not soldiers, let alone warriors.  When I notice these imbalances showing up, I adjust my living patterns.

I start with eating patterns.  "What?!" around Christmas with all that eggnog and alcohol and cookies and what ever the fourth part of that food group is.  Yes!  Is it easy, NO!  Does it suck?  YES!  But what sucks worse is being out of balance and sick for a week.


Resting patterns are next.  This is really NOT easy for me.  3 to 4 hours of sleep and I am off and running.  When the imbalances show up, I am a restless sleeper.  Brain says to shut down and sleep.  Body is twitchy due to all the little viruses BITING ME!!!  So I take my moments to calm and rest.

Training patterns.  This is to easy so I'll skip to the next one.

Socializing patterns.   I am already antisocial, but still need to put in appearances for the Christmas card aspect.  But does anyone realize how many socials they have and how stressful they are.  You need to dress appropriately and wear the proper masks.  And keeping up with all the gossip? 

So pay attention and respect your body or...later, your body just might start disrespecting you.

Good luck,

Decepticon Workout

The workout:
This workout is five rounds long.

Each round is a 3 minute AMRAP (As Many Rounds As Possible) with one minute of rest in between.

Exercises:
        - 1 Super Squat Kick Combo
        - 5 Pushups
        -10 Wrestlers

A Super Squat Kick Combo is:
      1 squat and Knee strike up in front
      1 squat and Front Snap Kick in front
      1 squat and Side Thrust Kick to the side
      1 squat and jump up and spin 180
         degrees to face the otherside.
         Repeat on the other side.

For those doing the math a Super Squat Kick Combo is 8 squats.

Sound easy?  Great go for it.  When you count rounds only count full rounds.  If you make it to wrestlers and the time runs out.  Doesn't count.

Here is my score, now CRUSH IT!!!!  I did 4 sets per round.  20 rounds total.  I am sure you can do the math on this assignment.  Still a little rubbery in the limbs.  The workout is deceiving, but worth it.

Good luck,