Warden Norton’s Wednesday Workout

AO: The Furnace
Beatdown Date: 07/29/2020
Q: Lambert
Pax: Sherpa, Shock Collar, Stu, Timber, U-Haul
FNG:
DR Pax:

Intro:
Fred Rogers’ Prayer, “May at least some part of this be for you, Lord.”
4-7-8 Breathing Technique (3x)
Shawshank Redemption quote from Warden Norton, “I believe in two things: Discipline and the Bible. Here you’ll receive both. Put your trust in the Lord; your ass belongs to me! Welcome to [The Furnace].”

The Thang:
Warm-up
• Circles – small / large & front / reverse
• Windmills
• Butt Kicks
• High Knees
• Motivators
• Clean & Press

Set #1
• Push-ups – w/ rotation
• Squats
• Mountain Climbers
• LBCs
• Carolina Dry Docks
• Plank Up / Downs
• 10 Count
• Front Lunges w/ Calf Raise
• Reverse Sprint
• Sprint

Set #2
• Push-ups – diamond
• Gorilla Humpers
• Peter Parkers
• American Hammers
• Overhead Claps
• Plank Shoulder Touches
• 10 Count
• Reverse Lunges w/ Calf Raise
• Reverse Sprint
• Sprint

Set #3
• Push-ups – wide
• Clean & Press
• Parker Peters
• Flutter Kicks
• Front Claps
• Travoltas (Plank w/ Forward Reach then Opposite Toe Touch)
• 10 Count
• Side Lunges w/ Calf Raises
• Reverse Sprint
• Sprint

Set #4
• Push-ups – hand raises
• 3 Positions of Calf Raises
• Bobby Hurleys
• Freddy Mercuries (Bicycle Crunches)
• Low Claps
• Plank Jacks
• 10 Count
• Imperial Walkers while Walking (front then reverse)
• Reverse Sprint
• Sprint

Set #5
• Push-ups – regular
• Iron Mikes (Jump Lunges)
• Vertical Punches w/ Calf Raises
• Vertical Leg Crunches (V-ups)
• Uppercuts / Hooks / Jabs
• Supermans
• 10 Count
• Basketball Shuffles
• 100% Sprint
• Cool Down Jog

COT:
• Count-a-Rama & Name-a-Rama
• Challenge: 4-7-8 Breathing 3x/day: https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
• Mr. Rogers Prayer before starting new projects and major decision
• Prayer of St. Francis

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