Tuesday, December 31, 2013

Sunday Blast 300 Workout

Need a new work out for 2014?

I have sent this workout to many many friends as some have stepped up to the plate and challenged with their times.  Figured with the first of the year starting tomorrow and people beginning their New Year's workout goals it would be a good time to post this workout and let anyone who is interested to give it go and let me know your times!!!

Here are the details of the workout and then a video showing you all exercises at the bottom.

Everything is set up in "30's" - so it totals 300 at the end!

1)  Burpees (30) - push up and jump knees to chest 
2)  Side Lunge (15 each side/leg touching the ground) - in the video I use 25 lb. dumbbell but you could use any weight
3)  1/4 Squat to Curl to Press (30) - 40 lb. dumbbells in the video
4)  Full ab stand ups (30) - using weight 20 to 25 lbs.
5)  Plank (1:30 regular and then .45 seconds on each side (add on time if you rest during this)
6)  Jump Lunges (30 each leg - 60 jumps total)
7)  Goblet Squat (30 - 40 lb. dumbbell)
8)  Ski Jumps (3 jumps = 1, do 30)
9)  T Push Up (15 Each side, 30 total) 
10)  Tricep Straight Leg Ab Raises (30)
(I would print this out or right it down as I still have to look at mine each time I do it)

1, 4, 6, 8 - those are the ones that you can get better speed at each time!  As I try to beat you time each go,

All the others have to be pretty technical sound if you know what I mean.  Like obviously I could do the Side Lunges a lot quicker than I show in the video but with those it is more about doing them right, same with curl to press, Goblet squats, t push ups and tricep abs.  And obviously the plank is a timed full 3 minutes so no cheating with that anyway gotta do it for a full 3 minutes.

Video of all exercises!!!  Have fun and let me know your times!  I will post the best times on here mid 2014!

Friday, December 20, 2013

Top 8 Books I Read In 2013

It is officially that time of year, the time to announce my top read books of the year 2013.   I have officially finished reading 32 books, the ones I am reading right now will have to go on next years list. 
(The list of all 32 books will be at the bottom) 

Top 8 Book List (in no particular order):
I have also provided Goodreads link to all of these so you may go read about them there. 
 (And join Goodreads, even if you only read two books a year, it is awesome and great to see what other people are reading!!!)

1)  The Shack - By Paul YoungGoodreads Review Link for The Shack
I read this at the end of last year and ran it into this year so it definitely counts on this list!  I will go ahead and say it, this is my top Fiction book of all time.  (not that I have read a lot of Fiction but this one rocked)  At first it took me awhile to get into it, a little slow story line at the beginning but after page 100 I fell in love.  A must have for pretty much anyone!!!

2)  Quiet - By Susan CainGoodreads Review Link for Quiet
Powerful book for anyone, it is a definite must read and must have if you love psychology and learning about how people work in the world today!

3)  Lead...for God's Sake - By Todd GongwerGoodreads Review Link for Lead...For God's Sake
If you are a believer in any type of leadership role, in the field of business, or coaching, I would definitely recommend this book!  Book is told as a story and get ready to highlight!  All about a PURPOSE driven life!

4)  Life Together - By Dietrich Bonhoeffer Goodreads Review Link for Life Together
Read this book as part of a small group Bible Study.  Great study that I feel really blessed our Bible Study at the time, a vital lesson on building community!

5)  UnBroken - By Laura HillenbrandGoodreads Review Link for UnBroken
Wow!  Awesome book!  It honestly took me about 80 pages to really get into this, but after that this book jumped up into one of my top 5 books of all time, not just this year!  A great read for EVERYONE, just one awesome story!

6)  InsideOut Coaching - By Joe EhrmannGoodreads Review Link for InsideOut Coaching
A definite MUST read for any coach.  Also anyone that may be a in leadership role, or works with young people.  I first read about Joe and his coaching style in The Season of Life - By Jeffery Marx, another awesome read.

7)  The Hunger Games - By Suzanne CollinsGoodreads Review Link for The Hunger Games
Yes, I finally did it.  Actually read The Hunger Games and Catching Fire.  Honestly did it because I did enjoy the first movie and knew the second one was coming so figured I would go ahead and read them.  Honestly, The Hunger Games was a really fast, good read, each chapter leaves you wanting more so that is what I did enjoy about it.  Wish this was a required reading in high school, I might have actually read it...maybe.

8)  The Calvary Road - By Roy HessionGoodreads Review Link for The Calvary Road
A book that was given to me by my mentor Johnny Shelton several years ago.  I don't know why I didn't read it sooner, but definitely know it was a God thing for the timing that I read it now.  It is a book that I will definitely pick up and read every single year the rest of my life, I don't think a single page went flipped without something being highlighted!

Two Alternates: Multiply - By Francis Chan & Case for Christ - By Lee Strobel
Multiply, on the alternate list because Section 3 of the book is great, but I just felt like the first two sections were lacking so that is why it makes the alternate list.
Case for Christ, on the alternate list because I had already read it before, but a great book!

List of every book I read in 2013:
The Shack - Paul Young
Go Long - Jerry Rice
Paul: His Story - Jerome O'Connor
Lead... for God's Sake - Todd Gongwer
Good to Great - Jim Collins
Quitter - Jon Acuff
InsideOut Coaching - Joe Ehrman
Life Together - Dietrich Bonhoeffer
The Big Miss - Hank Haney on Tiger Woods
Five Dysfunctions of a Team - Patrick Lencioni
UnBroken - Laura Hillabrand
7:Experiment Against Excess - Jen Hatmaker
One Heartbeat - Mack Brown
Top of the Morning -  Brian Stelter
Experiencing God - Henry Blackaby
Quiet - Susan Cain
What is the What - Dave Eggers
Toughness - Jay Bilas
One Thousand Gifts - Ann Voskamp
Case for Christ - Lee Strobel
Heart and the Fist - Eric Grietens
The Calvary Road - Roy Hession
Multiply - Francis Chan
Happy Happy Happy - Phil Robertson
The Hunger Games - Suzanne Collins
Dad is Fat - Jim Gaffigan
Commander Family - Willie Robertson
Catching Fire - Suzanne Collins
24 Hour Bible - Chuck Missler
Cross Roads - Paul Young
Si-cology - Si Robertson
The Story - The Bible as one continuing story (NIV)


Tuesday, December 10, 2013

Red Faced

It isn't too often in my life that I really feel embarrassed.  Thinking back post high school... I would have to say the time I wiped out on my skateboard in front of the main dining hall at East Carolina University may top the list, at the same time I would say it is the biggest applause I may have ever received for anything in my life though.  The next time would have happened at ECU as well, when I decided to go to an Alpha Phi Alpha kickball game by myself freshmen year, just thought it would be fun to make some friends.  Well, come to find out and definitely didn't know before going is that Alpha Phi Alpha is a 99% African American fraternity, lets just say I was a bit of outkast on the kickball field.  Other than those two times at ECU I would say that all other times have fell on my birthday.  I just don't know what it is, but I just don't like a big deal made out of my birthday.

But I have never really had pictures of an embarrassing moment until now.  Last month on my birthday, Morgann sets it up for my brother to fly down for a birthday weekend.  We meet him in the airport, we walk over to baggage claim. (waiting for a bag that he checked for a two night trip? obviously that doesn't hit me as a little strange)  Jon says he needs to go to the bathroom, so he goes and while standing there I am not really thinking much of it except for the fact that he took his other bag with him to the bathroom.

About four minutes later I see my brother come out of the bathroom wearing a cow costume that has utters in the front of it shouting. "EVERYONE, EVERYONE CAN I HAVE YOUR ATTENTION, IT IS MY BROTHERS BIRTHDAY SO I WAS THINKING WE COULD ALL SING HIM THE HAPPY BIRTHDAY SONG"  and begins to lead the entire airport baggage claim section at the Charleston airport in the Happy Birthday song.

First:  I am surprised he didn't get tackled as he was shouting in an airport with a cow costume on.
Second:  Something I will never forget, embarrassing moments may only last for a second, but is something you can always talk about later.  And for that, thank you embarrassing moments for being AWESOME!

 Before walking to baggage claim!

During (Red Faced)

After (still wearing the cow)

Side Note:  Jon had no bags to pick up from baggage claim.