Disclaimer & Warm Up: Jog the small pickle; 10 Good mornings, 10 Toy Soldiers, Windmills,Butt Kickers, High knees, Arm circles forward/backward 

 

The Thang:

2 minutes of Hand Release Push Ups – winter games event

 

Glitch:

When a computer glitches, you have to start back at the beginning for a reboot. Same concept

Start at corner 1 complete exercise

Walk w/ weight to corner 2 complete exercise

Walk back to corner 1 complete exercise

Walk w/ weight to corner 3, stopping at corner 2 to complete exercise

Walk w/ weight back to corner 1, stopping at corner 2 to complete exercise

Walk w/ weight to corner 4, stopping at corner 2 + 3 to complete exercises

Walk back to corner 1, stopping at corner 2 + 3 to complete exercises

 

Corner 1 – 5 Burpees 

Corner 2 – 10 Froggers w/ Dead Lift which are kinda like burpees

Corner 3 – 15 Rock your body

Corner 4 – 20 Squat w/ OH Press

 

Hip Flexor strengthening: 1 min rounds w/ band

  1. Standing band around bottom of feet, lift & hold alternating
  2. Supine banded hip flexion (lay on back, mountain climbers)
  3. Seated Leg Lift (band around bottom of feet, lift foot straight up, alternate)
  4. Slow Mtn Climbers – pausing at top
  5. Stand weight up and lift leg up and over R, then L

 

The last thing was Abs: 100 LBC’s oyo

The last LAST thing we had time for was 1 min of Fire Hydrants & Donkey Kicks on each leg

 

Excellent chatter at this workout: Bojangles Hard Sweet Tea, going to the rodeo, mechanical bull riding, being hot & heavy, dog training, complaining about all the burpees, singing the chorus to Rock Your Body, “Robin, it’s Ms. Julie’s turn to talk”…

 

COT: Perfectionism says “close doesn’t count” – it’s an all or nothing mentality. 

For instance: A goal is to walk 2 miles, but you only had time for 1. A perfectionist secret rule is that I’d rather get a 0 than a C-. I didn’t do it perfectly so I just should give up.Part of breaking out of perfectionism is learning how to be ok w/ a B; C is ok.  Learn to be kind to yourself to continue – kindness leads to continuation. Continuation leads to consistency, and that’s when you start seeing the magic happen. ~ Jon Acuff

 

NOR