For time:

50 situps
50 crunch twists L
50 crunch twists R
50 back extensions
1 min 6" leg hold
50 KB juggles 25/35
50 tick tocks L 25/35
50 tick tocks R 25/35
1 min ab bridge hold
50 crunches
800m run

Post time to comments.


Recently I became the "Personal Fitness" merit badge advisor for our local Boy Scout troop.  Earning this merit badge is no joke.  It is quite difficult.  I'm super impressed with its requirements.  I am also super impressed (which is rare) with how they define "healthy."  The Boy Scouts of America is ahead of its time in many regards.  

Your command of the signs and symptoms below could save lives...  

"Cancer - Seven Danger Signs" (Boy Scouts of America)

If you recognize any of these seven danger signs, seek further testing for cancer.  Awareness of these seven signs will increase the chances of diagnosing cancer at an early stage and therefore increase your chance of survival.

1. Change in bowel or bladder habits. 
2. A sore that does not heal on the skin or in the mouth.
3. Unusual bleeding or discharge from the rectum or bladder.
4. Thickening of breast tissue (BTW - men also have breast tissue) or a new lump in the breast.  Lumps in the testes is also a sign.
5. Indigestion or trouble swallowing.
6. Obvious changes to moles or warts.
7. Nagging cough or hoarseness that persists for four to six weeks. 

These are some of the more common signs and symptoms.  If you experience any of the above for a prolonged period of time, schedule an appointment with your physician immediately. 


Dave spins more burpees.  Looks like he's about to say "FUN!"