July 16th, 2016 By King Louie

7 men showed up this morning, ready to beat some hunger into their stomachs in preparation for the StoneBridge Real Life Men’s Ministry breakfast. (er…… 6 men and a 2.0)

Disclaimer was given and then we went on a short mosey around the church, until finally circling up for….

15 x SSH
15 x IST
Michael Phelps
15 x Monkey Humpers
Arm Circles
15 x Mountain Climbers

Grab a partner, 2 CBs, and a tire.
“Durden Special” (“60” seconds) (I’m stealing this from Durden’s Tuesday Q. Also my timer screwed up and so we did 1:50 followed by around 2:00… d’oh)
15 Dips on Tire IC
15 CB curls IC
15 CB shoulder press IC
Repeato x 1

Indian run around church stopping near the new parking lot, circle up for…
“Shane’s* no gym MMA routine” (Modified)
*(Not Ribshack!)
20s of shadow boxing. As usual – make sure you do more than just stand there. Bounce on your toes, dodge, duck, throw punches, elbows, knees, kicks. Keep moving, it’s not a rest break!!! Think of it like a fight – if you slow down, you get hit in the face.
20s of burpees
20s of shadow boxing
20s of 180 jump squats (squat jump wher you turn and face the other direction as you jump)
20s shadow boxing
20s Matrix Merkins
20 seconds rest
REPEATO x 2

Short cool down walk followed by…..
Plyometric Speed & Power Tabata Workout!
20s of Plyometric Burpees
10s of Rest
20s of Squat Jacks
10s of Rest
20s of Hindu Merkins
10s of Rest
Repeato x 3

Mary!
Freddy Mercury x 20 IC
LBC x 20 IC
Box Cutter x 20 IC
Homer to Marge Medley, 3 times

The Humid Moleskin:
I hate this weather. Argh.

Much like my last Saturday workout where we had 2 emails that had different starting times, and then I lost track of time and went for over an hour… We had some time based shenanigans here. We started about a minute late to see if anyone else would show – we only had 5 at the beginning, but all of them basically arrived at 6:29 so I figured maybe one more would show. So I set a 64 second timer for the tire flips – and it ended up going for 1:50 instead. And then the next time the timer just didn’t start, or it changed time…. I have no clue. But I know we went about 2 minutes so I just called it there.

Then Triple Threat brings a FNG along and finds us throwing punches and doing 180 jump squats, thinking the email said the workout was starting at 7. Should’ve made them sprint during the rest breaks! Hope the FNG enjoyed and we see him out there sometime soon for a far earlier, painful and full length beat down.

We went about a minute over, but that’s no big deal – there was still a slight wait for the delicious breakfast that we had all definitely earned. Now if only I had followed my own advice, Maximus’s Backblast, Dutch’s Email, the MECA email…. and remembered my change of clothes. Good work out there men, it’s always a “pleasure” to lead these MMA based training workouts.

Tradition

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