30 June 2011
29 June 2011
28 June 2011
"Behold, happy is the man whom God correcteth: therefore despise not thou the chastening of the Almighty: For he maketh sore, and bindeth up: he woundeth, and his hands make whole."
ROM + Mobility Drills
500x Leg levers
300x Hand-release push-ups
10x Hill Sprints
27 June 2011
26 June 2011
"Now no chastening for the present seems to be joyous, but grievous: nevertheless afterward it yields the peaceable fruit of righteousness to them which are exercised thereby."
40x C+J sandbag 80 lbs.
30x Jump lunges
23 June 2011
"But they that wait on the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."
50x Tire flips as fast as possible; however, every minute on the minute you must complete 5x burpees before continuing your flips
48 Hour Ruck - there is no RX'ed weight for your pack; however, carry essential survival gear, medical kit, rations, and appropriate attire to weather the elements. This is a skill oriented challenge paired with mental alertness and fortitude as well as physical stamina and endurance. Implement a survival shelter at every rest stop longer than 15 minutes. Practice emergency fire building with non-dominant hand and no accelerants or matches. Utilize night navigation skills and orienteering. Choose the hard route always and learn to safely negotiate the terrain. Post mileage covered in the time cap provided.
Optional Rules of Engagement:
1. Once started there is no quitting, save medical complications!
2. Every 3rd hour participant must stop and fill a sandbag and carry it for 25 minutes
3. Every 7th hour each participant must stop and do 50x burpees
4. If with a partner, twice during the event one participant must find a heavy log and carry it together as a team for 1 hour
5. At some point during the event participant must dig a hole at least 2 feet deep, and 4 foot squared.
6. Participant will cross a river 5x times, devising different methods based on level of current, depth, other obstacles and overall safety
7. 300x push-ups will be performed half way through the evolution
8. Each individual must climb 2x things with all their gear at some point
9. Each individual must spend a total of 2 mins. submerged underwater
10. After each river submersion one participant will build a fire without matches or a lighter utilizing only one hand
22 June 2011
21 June 2011
20 June 2011
19 June 2011
"Put on therefore, as the elect of God, holy and beloved, bowels of mercies, kindness, humbleness of mind, meekness, longsuffering; Forbearing one another, and forgiving one another, if any man have a quarrel against any: even as Christ forgave you, so also do ye."
Work up to max height box jump
General Physical Preparedness:
17 June 2011
16 June 2011
"But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."
ROM + Mobility Drills
Sprint for 30 seconds
Then Immediately perform:
66x Hang cleans 96/65 lbs.
66x Air squats
15 June 2011
"Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things."
Play! Use your body and move - run, jump, skip, hop, tumble, roll, throw, push, pull, climb, swim, bound, crawl and carry!
14 June 2011
"If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness."
1 John 1:9
50x Get-ups 60-100 lbs.
120x Walking lunges*
*Carry an odd object or heavy stone (60-100 lbs.) in your gut; above your belly button, but below your shoulders for the lunges.
13 June 2011
"I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service. And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."
Trail run 60 minutes, sprint hills uphill and downhill...
150x Push-ups w/weighted vest 20-50 lbs.
12 June 2011
"If we live in the Spirit, let us also walk in the Spirit. Let us not be desirous of vain glory, provoking one another, envying one another."
50x Alternating one hand K.B. swings
Work up to 1RM Deadlift
10 June 2011
09 June 2011
08 June 2011
07 June 2011
"And we know that in all things God works for the good of those who love him, who have been called according to his purpose."
50x Burpees AFAP
8x Ground to shoulder*
4x Ground to shoulder
2x Ground to shoulder
*Utilizing a 100 lbs. object (not weights) lift from ground up to your shoulder alternating sides. Things to try: a heavy rock, a log, a fire hydrant, atlas stone, sandbag, mini-fridge, etc...
06 June 2011
"For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future."
Run 1 Mile
Notes: Go heavy on these sets, but keep them unbroken for all twenty reps. The last few reps should have you worried in your mind, but push through it. Rest to recovery between sets.
05 June 2011
04 June 2011
"All the days of the afflicted are evil: but he that is of a merry heart has a continual feast."
10 minutes of jumping rope; mix in variables of double-unders, cross-overs, single foot, and running.
5x10 ea arm
Single-arm snatch each arm
30-20-10 Reps of
01 June 2011
"I will lie down and sleep in peace, for you alone, O LORD, make me dwell in safety."
Wall walks - to perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.
Wall climbs - to perform a wall climb start out lying prone to the ground with feet against wall. Come up into a push-up. Utilizing your shoulder strength push backwards while walking your feet up the wall until your stomach comes in contact with wall. Return to starting position by walking feet back down the wall, this is one repetition.
Handstand walks for distance
Lateral handstand walks
Pistols - single leg squats, so hip crease is below parallel.
Front and back levers
Muscle-ups - on the bar and rings
Handsprings and tumbling