May 23, 2011 Sam Mugavero



Location: Stadium Field

Equipment: Kettlebell

"Four Corners"

Stations will be set up at each corner of the field. In between each station, you will either bear crawl (endzones) or sprint (sidelines) to get to the next station. In 20 minutes, complete as many "laps" around the field as possible. A "lap" is one complete time around the field completing all required reps at each station.

Station #1 (near front gate): 25 Kettlebell Swings

Station #2 (near Jumbo-tron): 25 Pushups

Station #3 (Lower School side – South end): 25 Situps

Station #4 (Lower School Side – North end): 25 Jump Squats

Between Stations 1 & 2 and 3 & 4, you will SPRINT. Between Stations 2 & 3 and 4 & 1, you will BEAR CRAWL.


PULLUP CHALLENGE WEEK #4: This is the last week to add to your total.  Kathy M and Liliana M are off to a hot start for the week…ALREADY! Get after it this week!

OUCH: This weekend, my wife, our friend Dennis, and I completed our first trail marathon. 26.2 miles of rocks, dirt, grit, sticks, bigger rocks, roots, 85-90 degrees Farenheit temperature, and tree stumps. It was hands down the most difficult race either of us have ever completed.  Total tally between the three of us: 4 cramped calves, 3 face plants (2 were mine!), 1 impromptu burpee to avoid yet another face plant (me again), one serverly skinned and bloodied elbow, 11 bruises (legs, arms, hands, hips), 14 hours and 34 minutes of time spent on the trail, and 3 smiling, relieved finishers (2 finished barely standing due to previously mentioned calves cramps (Menace and Smugs)…the young lady finished upright! Chances of doing another one?…Strong!

Here is the after photo: Notice the compression socks on all three of us! Without those, this guy would not have been able to walk!

Compression socks rock! Get some!