Honey Badger Gym – Fitness

MINDSET

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

MOBILITY:

Ankle Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Reach: 1 Minute Each

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows*

*From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest . At the top, ensure the dumbbell makes contact with the body before lowering the weight back down
DUMBBELL PLANK ROWS

“Stacked”

The most important word in this movement is the word “plank”. The big focus today is maintaining a strong plank position across the 20 reps. We’ll set-up with the elbows stacked directly under the shoulders with a straight line from head to toe. The belly, butt, and quads are squeezed tight to prevent any sagging or rising of the hips. Foot position will be athlete dependent. A wider foot position will make it easier to stabilize the weights, but a more narrows foot position will challenge the midline more. Adjust your feet to a position that balances out comfort with good mechanics.