12/04/2019 - jimmy_dean - Outdoor Mixer

AO: jimmy_dean

When: 12/04/2019

QIC: Sonic Boom


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Sonic Boom, Titanium, Queso


For this workout, I Googled “outdoor workout” and stumbled upon a link to Shape.com where it was all laid out! A welcome and lucky find! The ever faithful Titanium and Queso joined me & called me out as I over-promised and under-delivered on the “fun” of the beatdown! But in 33 degrees, we still broke a sweat & started Hump Day off right!

Warm Up: 3 drills of jogging forward about half a basketball court and jogging backward to the start, lateral hops the same distance and back, and side shuffles

1. 20 Side Leaps (extended Bonnie Blairs) – hop as far as you can from side to side, keeping non-landing foot in the air as you do

2. Tricep dips on bench – 15 reps

3. Park Bench Push-ups: 12 incline push-ups on with hands on bench; 8 decline push-ups with feet on bench

4. Tightrope Walk: stand on curb as if balance beam, walk across “tightrope” with arms out (go at least 6 feet and then turn on balls of feet) back and forth for 3 minutes

5. Side Shuffle – take three giant steps to the side in a lateral squat, then jump up, turning to face 180 degrees, and take three more giant steps with other leg, still going same direction; continue for 1 minute

6. Side Step Crunch – stand with one foot on curb, corresponding arm up in a goal post position, bring lower leg up toward elbow of raised arm to do a standing crunch (emphasize bringing knee up rather than elbow down) – 12 reps per side

7. Around the world step ups – alternate step ups on a bench with non-stepping leg lifted behind, angled, and to the side – continue for 2 minutes

8. Hanging Crunch – find monkey bars or pull up bar; hang and lift legs up into a crunch – 12 reps

9. Slalom Jump – jump side to side with feet together for 1 minute

10. Long jumps – jump distance of your mat forward, then shuffle backward – 10 reps

11. Push-ups – 10 reps

12. Sumo squats – 15 reps

13. Burpees – 15 reps

14. Bicycle Crunches – 20 reps

15. Mountain Climbers – 20 reps

We finished with calling out an extra ab exercise each and then stretching.

CoT: I start a new job Monday and have been tempted to not work as hard in my last week of the old job. But the Lord reminded me of Luke 16:10; that he who is faithful in the little things will be faithful in the big things. May we go forth, always praising the One who is faithful in all things!


Leave a Reply