Northeast Tennessee

Hearts Inspired Cardio Block Burpee Beatdown

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

A steady rain greeted the nine PAX (plus a 2.0) that enjoyed a musical workout of legs, lungs, shoulders, abs.  Even a 6 year-old 2.0 joined in the fun.
DISCLAIMER
PRAYER
COP

The Warmup

  • SSH (IC) X30
  • Willie Mays Hays (IC) X10 seconds each leg
  • TTT (IC) X10
  • Imperial Walkers (IC) X10
  • LBAC (IC) each way X10
  • Shoulder Pretzels (IC) X10
  • Squats (IC) X10
  • Merkins (IC) X10

The warm-up was a total of 100

The THANG

We have 13 cards of the suit of hearts (cardio).  The number on card will determine the number of yards down the field to run and return.  Cards of 2,3,4 will represent a 25 yard run.  Cards of 5,6 will be a 50 yard run, cards of 7,8,9 will be 75.  Cards of 10 or a face card, as well as the ace will be a 100 yard run and return \

Card #1

  • Block presses X12, Carolina Dry Docks X12, BBSU X12 (36)

Card #2

  • Merkins X12, Block squats X12, Flutter Kicks X12 (36)

Card #3

  • Jump squats X12, Block curls X12, Carolina Dry Docks X12 (36)

Card #4

  • Merkins X12, Block presses X12, BBSU X12 (36)

Card #5

  • Block ground to overhead X12, Flutter kicks X12, Block squats X12 (36)

Card #6

  • Recover

Card #7

  • Merkins X12, Block presses X12, Carolina Dry Docks X12 (36)

Card #8

  • Block squats X12, Flutter Kicks X12, Block ground to overhead X12 (36)

Card #9

  • Merkins X12, Block curls X12, Jump squats X13 (36)

Card #10

  • Block ground to overhead X12, Flutter kicks X12, Block presses X12 (36)

Card #11

  • Jump squats X12, Block curls X12, Carolina Dry Docks X12 (36)

Card #12

  • Block squats X12, BBSU X12, Block ground to overhead X12 (36)

Card #13

  • Block curls X12, Jump squats X12, BBSU X12 (36)

All cards combined totaled 432 individual exercises.

We finished our work on the field by running 100 yards and performing 10 burpees.  Next was 75 yards, 5 burpees, 50 yards, 5 burpees and 25 yards with a final 5 burpees.

Total reps between warmup, thang and burpees was 557.

Roxanne to finish

Count-O-Rama

Name-O-Rama 

Colossians 3:23

Whatever your task, put yourselves into it, as done for the Lord and not for your masters.

An even deeper way would be to begin the day by imagining what our daily goals would be if God were the owner of our workplace. With this understanding of Paul’s injunction, we would do all the day’s work in pursuit of goals that honor God. The apostle’s point is that in God’s kingdom, our work and prayer are integrated activities. We tend to see them as two separate activities that need to be balanced. But they are two aspects of the same activity—namely, working to accomplish what God wants accomplished in fellowship with other people and with God.

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