Warm-up Running drills
2x 15-25 meters of:
Skips
Crossovers
Side Shuffles
Carioca

Workout
2 – 50M sprints (100% effort)
2 – 100M sprints (70% effort)
1 – 200M sprint (70% effort)
2 – 50M sprints (100% effort)
slowly walk to the start of all sprints

42 push-ups today

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Isaac Hayes was known as Black Moses, Ike The Ripper and, later, Chef from TV’s South Park. Like many I was introduced to his musical talents by listening to the sound track he created for the movie Shaft. While the movie was one of many in the 70′s with a theme that seems VERY out of date by today’s standards, the movie’s music created by Isaac and his other recordings will live on for a long time.

If you have not had an opportunity, you should give the sound track a listen. I’m sure you have heard the Grammy winning title track – but the rest of the album (yes album) ushered in a whole new sound. It was one of the first “funk” albums and is full of what the old folks call “belly rubbing” music. The song won him a Grammy and two Oscars, for “Best Song” and “Best Score” in 1972. That same year he won a Grammy for his double album Black Moses.

Bernie Mac (born Bernard Jeffrey McCullough on October 5, 1957) is a two time Emmy Award-nominated American actor and comedian.

Mac was born in Chicago, Illinois and was raised by a single mother, Mary, who died of cancer when he was sixteen. He started his career was in high school, where he would put on shows for neighborhood kids in Chicago’s south side. During his 20s he worked in a variety of jobs; he was a furniture mover, UPS agent and a bread delivery sales rep.

Go to youtube and watch him do his thing.

Warm-up
Running drills
2x 15-20 meters of:
Skips
Crossovers
Side Shuffles
Carioca

Workout
Med ball Throws and Calisthenics
Backwards Throws – 20 Push-ups
Side Throws – 20 Squats
Thruster Throws – 20 sit-ups

Day 26 of the push-up challenge. Are you up to date? If you are just starting you need 351 to buy in/catch up. I’m off to do my 75 (26 for today and 25+24 for the last 2 days I have missed).Similar Posts:

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