21-15-9. Time to work on some Metabolic Conditioning.

Intro:  Hot & Humid.  Perfect for a Tuesday morning beatdown.

 

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

 

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats, Mountain Climbers

 

Thang:  

 

Mosey over and grab a block and line up on the tennis court.

 

The Scheme of Maneuver was to utilize the metabolic conditioning structure of 21-15-9.  We coupled exercises together and performed this rep scheme as fast as possible.  The PAX would perform one exercise for 21 reps, sprint to the other side of the court, and perform the second exercise for 21 reps.  Sprint back and perform the first exercise for 15 reps, etc.

 

The couplets were the following:

1. Merkins & WWII Situps
2. Block Press & LBCs (4-count)
3. Block Curls & Flutter Kicks (4-count)
4. Diamond Merkins & Squats
5. Kettle Bell Swings (w/ Bock) & Burpees

 

*The PAX were moving extremely fast and efficient this AM so instead of sprinting during the 3^rd set we bear crawled half-way and crab-walked the other half.  This had the desired effect.

 

Mary:  No time for additional Mary.

 

Pledge, Announcements, Prayer Requests, and BOM.

 

Devo: 2 Corinthians 10:13 – There are two types of leadership:  Positional Leadership & Influence.  Oftentimes we are not in positions of leadership, however, we are always in positions of influence.  In 2 Corinthians 10:13, Paul tells the church in Corinth that he will not boast beyond his limits, but will boast only with the regard to the area of influence God has assigned to us.  We need to remember that God has assigned each of us an area of influence in our families, jobs, churches, and communities.  In order to reach our full potential to maximize our influence we must lead ourselves first.  If we do not have the discipline to lead ourselves first, how can we expect others to follow us?