April 2, 2013 Sam Mugavero

04/03/2013 – Happy Birthday, Dr. Freer!

Happy Birthday, Chris! 

Caption Contest Part 2…! Post your caption to this photo  in the comments section. 3-2-1…Go!

Sometimes we are tricked into eating foods we perceive as “healthy”, but are actually quite unhealthy for us. Check out this “April Fool’s” article from Huffington Post.



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

Workout:  Complete the following tasks

#1:  100  Russian Kettlebell Swings  or MAX reps in 5 minutes  (Go heavy with these so you can challenge yourself. You won’t get the same benefit if you go light and fly through them) Record your reps.

***Rest 2 minutes***

#2:  Complete as many rounds of the following in 12 minutes

100 Yard Sprint

6 Squat Thrusts            

9 Sumo Deadlift High Pulls

12 Lunge Steps  (6/leg – use KB for weight if you want to make them more challenging)

Post your KBS time/reps and your AMRAP rounds to comments.

“AB”-ril Workout #3: Perform after you have completed the warmup or at the conclusion of your workout.

1 minute of  Partner Leg Throwdowns. No partner? Hold a weight between your feet and perform weighted leg raises. 


Comments (3)

  1. Smugs

    Caption Contest

    "I'm smiling because I just got done crop dusting this field and nobody suspects it was me!'

  2. Smugs

    Caption Contest

    "I'm so fast, my sprint looks like my strut!"

  3. UnderDean

    Happy Birthday, Chris
    As I look back at the “Scoreboard of Life”, I realize AGE is winning.