- 7 hours ago
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00:00You made it here. We're going to war today. Today is the crucible, or I like to call it
00:19death by reps, mental warfare. We are going to go and bust our fucking ass today. We're
00:24going to leave those excuses. Bring your heart today. Let's get started. We got four moves
00:30to warm up. We're going to do high knees, 30 seconds, but you already know this shit.
00:35Let's go get it. Three, two, go. And right here, we're going to warm up. Bring those knees
00:41high. Drive those knees past your waist. Get those knees all the way up. Get those knees
00:47all the way up. We're going to work today. Today is the crucible. It's mental warfare today.
00:54Mike, get those knees up. They are. Penella, get those knees up. Ten seconds left. We got
01:00five seconds. And five, four, three, two. Stop. You're going to go down. Touch your toes. Touch
01:09the sky. Touch your toes. Touch the sky. Touch your toes. Crew, we are going to work. Are
01:18you ready? Yeah. Oh yeah. I like that energy. You guys about to be ready. I hope you're ready.
01:25You got ten seconds. Okay? Keep going. Keep going. And warm that body up. Now, we got
01:33a reverse lunge. You're going to go in the reverse lunge. Pull that shoulder while you
01:38do it. Reverse lunge. Pull your shoulder. Get those legs to open up. Get that shoulder
01:44to open up. Get your mind to open up. You're going to have to bring it here today. Today is
01:52the day we've been waiting for. Mike, you seem ready, baby. I'm ready, man. Come on. Let's
01:57get it. Mike Nasty. Mike Nasty. Just so you know. Yeah. Five seconds. And then we have
02:05alternating side lunges. Okay? And three, two, one. Right here. And just step. Come back.
02:14Step. Open up your hips. We got eight moves. Between every move, I got a surprise for you.
02:21A little army crawl. We're going to go, and you're going to hate it. Oh, yeah. Every move
02:29is 50 reps. Okay? In five seconds, we're going to get started with our burpees. Let's go.
02:37All right. We got a slider burpee. All you're going to need are two slides. You're going to
02:42bring your feet in the center of your slides, just like this. You're going to drop down into
02:48a burpee with a pushup and explode right back up for 50 reps. Okay? And three, two, go.
02:57Back down. Drive your chest an inch from the ground. Stand back up. Kick your feet back and
03:03then bring your feet and your knees to your chest as you're standing up. 50 reps. Every move
03:12is 50 reps. Every single move is 50 reps. Jake, are you ready to work today? I am ready
03:19to work right now. Oh, yeah. Ready to go. Oh, yeah. Crucible is my favorite. Crucible is
03:25your favorite. Sarcasm. See, you got 40 to go then. You got 40 to go. We're working your
03:34chest. We're working your core. We're working your quads. Your quads are going to be on fire.
03:40Panella, my dam. Hello. Oh, you got every muscle in your body. I see your core popping. I see your
03:48shoulders popping. Good. Are you ready to do this? I am so ready. You checked in, right? Yep. We're not
03:56checking out till tomorrow. We're checked in early. You're checked in early. This is a lot of reps.
04:03This is reps, reps, reps. How many are we on? Good. Keep going. See, I need you to get
04:10out your head right now. Get out your head. Right now. If you're in your head and you're tired,
04:16that's the worst place to be. Sometimes being in your head is the worst place to be. So let it go.
04:22Let it go right now and zone out and lock in. You're more than halfway done. Keep going. Oh,
04:29this is one way to wake you up. If this is your first workout of the day, hopefully I woke you up
04:36with this one. You're at 30 reps. 20 more. Let's go, Mike. Oh, the sweat's popping on your head.
04:44Already. Already. This is the first workout. This is the workout that's going to earn some stripes.
04:51Earn your stripes today. Good. Good job, Madela. My dam. Keep going. Crazy. Almost there. I'm going to go
05:00join you guys. I'm going in with you. And good. I'm coming with you. We're at 38. 39. Come on,
05:08Mike. We got this. 40. Do the last 10 with me. Right here. 41. 42. 43. 44. 45. Come on. 46.
05:2946. 47. Good. 48. Good. 49. Last one. Good. That was the first one. We got our army crawl. I'm
05:44going to show you, but take a few seconds to breathe. Okay. Breathe. You're going to need two slides for
05:50this one. All right. This is how it's going to look. Put both feet in the middle of your slide. You're
05:57going to bring your body all the way down. You're going to climb up three times and from a low plank.
06:03One, two, three. One, two, three. 45 seconds. We're going to get started in 10 seconds. Do not turn
06:12your hips. Stay engaged. I don't want to see this. In five, four, three, two. Let's go, Peniela. Crawl and back.
06:26Good. You see her core is being engaged the entire time. She's not swinging side to side. This is for 45
06:34seconds. Once you're finished with the 45 seconds, you're going to have a break. Keep pushing back.
06:40Ooh. Good. Now we're doing this move at the end. Every time we do a workout, we're supersetting
06:50every workout with an army crawl. Come on, Mike. Yeah, Mike. 10 seconds, Mike. Get that core tight.
07:00All right. Ooh, big boy. Stay up. And three, two. Get back in it, baby. This one's tough. Come on. Go back.
07:10Okay. Go back. Way to finish strong. Way to finish strong. Way to set an example. All right. Move
07:18your slides. Clear your space. Clear your space. We have dumbbell jump lunges, but grab some water,
07:26okay? But while you guys are grabbing water, I'm a little excited, so I'm going to go ahead and show
07:31you what we got. You're going to grab two dumbbells. You're going to go into a jump lunge,
07:36and you're going to alternate 50 reps, okay? 50 total. All right. Knees are going to bend
07:42at 90 degrees. Keep your chest up. Do not lean forward. We're not leaning forward with weight in
07:50our hands. This time, we're going to stay all the way up, okay? So we're going to stay here. I don't
07:55want to see this, okay? 50 reps. We start in five, four, three, two, and go. One.
08:06Two. Three. Four. It burns. Five. Six. Seven. Eight. Nine. Ten. Eleven. Twelve. Thirteen. Fourteen.
08:19Dig. Fifteen. Dig. Sixteen. Seventeen. Dig. Eighteen. Nineteen. Dig. Twenty. One. Twenty-two. Twenty-three.
08:28Twenty-four. Halfway. And one. And two. We're going again. Three. Four. We got 25. Five. Six. Good.
08:37Seven. Eight. Nine. Ten. Bend that back knee. Eleven. Twelve. Thirteen. Fourteen. Fifteen. Ten more.
08:46One. Two. Three. Four. Five. Come on, Jake. Six. Come on. Seven. Keep going. Eight. Keep going.
08:54Nine. Stop. Army crawl, baby. Oh, Jake, wait for the storm, baby. No, I was late. I was late.
09:01Oh, yeah? You were late to the party? Yeah. We're going to finish. Catch your breath.
09:08We got army crawls. We're starting in 10 seconds. Come on. Get your mind right.
09:15Like I said, in five, four, three, two, one. If you're tired, this is the time you're going
09:27to check yourself. I want to know who you are. Is this fight or flight? Are you giving up
09:32on yourself? Fuck no. Nah. You ain't giving up on yourself. Nope. Why not? I'm too good
09:38for that. You're too good for that. Believe in yourself right here. Okay? Make your family
09:43proud. Make yourself proud. Get that waist up. Good. Get that waist up. Let's go. Everybody's
09:52going to struggle. You got 15 seconds left. You're going to struggle on this one. But this
09:57one is what we are here for. This one is a gut check and a grit check. Keep going. Five
10:03seconds. Three, two. Good. Good. Take a break. Breathe. They're all back here cursing. I can
10:17only imagine how you feel right now. I can only imagine how you feel. Hey, when you walked
10:22in today, you should have expected this. All right. Grab a medium-sized dumbbell. We have
10:28Arnold presses. Okay? So we're going to give your legs a break. You're going to hike those
10:32dumbbells to your shoulders. Palms are facing you. Slightly bend your knee. Externally rotate.
10:38Reset. This is what I want to see. When you press those dumbbells up, make sure they line
10:43up with your shoulder. Okay? Dip and press. Dip and press. How many reps we got, team? 50.
10:51Woo! And three, two, go. Dip, press. Prinella, why aren't you sweating?
11:03Got to wake me harder. I don't get it.
11:06Like she's dry as a bone. She's dry as a bone. Man, look how strong she is. Look at that
11:12core. I promise you, I keep saying this, but every girl is tough. You girls are tough.
11:19Good. Good. Mike, stay. Mike, nasty. You know it. Mike, nasty. Fuck, it burns, man.
11:28Okay. Keep going. Keep going. We fight as a team. You got it, baby. We're at 20. 30 more.
11:36I see you, P. Come on, Mike. Good. Let's go, Jake. Get up. Good. Externally rotate. Good.
11:43We're going to fight as a team. Nobody's going to leave you back. We're going to be here. I'm
11:46going to be right here motivating you. Just like I'm motivating him, I'm motivating you
11:50right now. I want you guys to just dig. Pay attention to Jake and dig. Dig. Dig. Be here.
11:59Take it out of your head. Take that doubt out of your head. Be the person you were born to
12:04be. Be that person. But that's going to take you to fight for it. Come on, Jake. Reset.
12:10Get right back into it. Get back into it. Let's go. We got 10 more. One. Three. Four.
12:22I want you to finish with me, team. Five. You two guys. Come on, team. We got it.
12:25Finish with me. Four more, team. Come on. Two more. One more. Good. Army crawl. Jesus.
12:35How many Army crawls we got? Fifteen. Fifty? I don't know. It's 45 seconds.
12:4145 seconds. What? Oh, the fatigue's kicking in. I don't even know where he is. I don't even
12:46know the workout anymore. He doesn't remember it. I'm gone, mate.
12:49Grab your slides. Make sure the space is clear. If you need a mat, please use a mat. Use
12:54a towel. Whatever you need to do. We're starting in five seconds, okay? Yes.
12:59And three, two. Let's go. Keep that hip. Keep that core tight. Just like that. Then you're
13:08going to crawl right back up. I call it mental warfare, and we're going to war. Yes. Keep
13:16that core tight. Keep that core tight. We are pulling and engaging our core. We're dragging
13:22our core forward. We're pulling that core back. We're pushing it forward. We're pulling it,
13:28okay? Good. Bring that waist up. Come on. We got 15 seconds. Mike, 15 seconds. Baby,
13:34I don't want you to go. Come on. Right now. Just tap in. Zone out. Get out your head. Ten
13:38seconds. Get out your head. Get out your fucking head and keep moving. Let's go. Five seconds.
13:44Let's go. Get out your fucking head and keep moving. Yes. And stop. Good job, baby. Good
13:52job. Good job. Great job. Get out your head. Get out of your head. I promise you, when you
13:58get out of your head and you tell yourself you're capable of doing anything, you'll do
14:01it. All right? Yes. Yeah. Good job. Good job. We got 50 more reps. We got jump goblet squats.
14:11Okay. Grab medium-sized dumbbells. Turn your feet out about 45 degrees. Open up your hips,
14:17okay? You're going to hike those dumbbells between your leg. You're going to drop down
14:21and you're going to push all the way up. And you're going to jump for 50 reps. Okay? Keep
14:26your chest up. Do not lean forward. Sit down into that pocket. All right? Five seconds. We're
14:35going to get started. And now three seconds. We're going to get started. And now we're starting.
14:40And let's go. And up. Good. Point your toes out. Okay? Point them out. Good. Point your
14:50toes out a little more. There you go. And sit deep into it. We're working your glutes. We're
14:56working your hamstrings. We're working those quads. We're staying up. We're adding more resistance
15:02to you. I want those legs to burn. By the time you get 25 reps, I guarantee your legs are going
15:08to be jello. Okay? We're at 20. 21. 22. 23. Penella, how are your legs? 24. They're burning. 25.
15:1926. Good job. Those legs are burning. Those legs are burning. Jake, how are those legs?
15:24Oh, frozen. No, no, no. They're going to go. You're good? Take as many breaks as you need. As you see,
15:35Jake is having a malfunction right now. But he will come back. Take the break. We'll be right back to
15:42you. Ten more reps. Let's go, Mike. Yeah. I call Mike nasty. No matter what, he finishes his workout.
15:50Five more reps. And three, two, one. Good job, baby. Good job, baby. Good job, young lady.
16:02You know what we have. We have army crawls. We're going to start in 10 seconds. If you need a longer
16:08break, just join us halfway in our workout. Okay? And five, four, three, two. Get down. And crawl.
16:19Push back. Whew. Keep pushing back. Your core is going to be on fire. I just want you to just stay
16:26locked all the way into this. All right? Good. I want you to push, and I want you to keep going.
16:35Penella, I guarantee you, you are probably one of the baddest females around. I agree.
16:42I'm just looking. Rafi, do you see sweat, bro? Come here. Can we zoom in? Because I don't see
16:48any sweat. You got 15 seconds left. We've gone through damn near five or six exercises,
16:53and she ain't broke a sweat. It's coming. It's on the way. How? Five, four, three, two. Get up.
17:03Good job. You tough. I got to shake your hand firm. Got to shake her hand firm. We got alternating
17:10floor presses, 50 reps. Okay? So grab two dumbbells, heavy or medium. If you want to go
17:18gain more strength, gain more muscle, I prefer you to go heavy. You're going to hike both dumbbells up
17:23to the sky. You're going to stay in the reverse tabletop, shins parallel to the sky. Relax your head.
17:29We're alternating right here. 50 reps, all in total. All right? When you're ready, let me know.
17:40Ready? Team's ready. You're ready. And three, two, go. Right here. This is more like a little bit of
17:50break. You're allowing yourself to take a nice little break. Good. Right there. I want to watch and coach.
17:58Coach. I'm going to coach. I'm going to coach you. So key to this exercise, like I said, you want to
18:04make sure your knees are lined up to your waist. Your shins stay parallel. They're not bent like this.
18:10They're straight just like this. Okay? Bring each dumbbell up. You're going to be engaging your chest.
18:16You're going to be engaging your core the entire time. Okay? You're halfway there. Use this exercise.
18:22I appreciate this exercise. Because the next one, the next one, yeah, you're going to need some help
18:30on the next one. Get back up. Get standing there. My legs got dead from the squats.
18:36Let's go, Jakey. Let's go, Jakey Poo. Jakey Poo. Mike Nasty.
18:41Listen, you got to have fun. 47. Three more reps. 49 and 50. Stop. Army crawls. Mike, way to make
18:56me laugh. Oh, man. Move those dumbbells. Grab your slides. Okay? Grab your slides. Get ready to go in 10
19:05seconds. Get your feet in the center of that slide. I want you to army crawl again. I'm going to be on top
19:11of Jake this entire time. And I'm going to talk shit to Jake this entire time. I want to make sure
19:16he never stops. Okay? And five, four, three, two, one. Let's go.
19:26Let's go. Keep your hips down. Keep that core tight. Oh, Jake, I just love your hair. What are you
19:31using? Head and shoulders. Pantene. Pantene Pro-V. Oh, man. I love it. It just has so much natural flow
19:38to it. It does. You see what I'm doing right here? I'm getting you out of your mind right
19:43now. You are enjoying yourself, and you're not even thinking about the exercise. Okay?
19:48Well, maybe I lied. Get that butt down. I am trying. And bring that butt back. Take a second.
19:53Okay? Take a second. Now, if you're dying just like Jake, take a second. Okay? Take a second.
20:01Get right back. I'm not calling you out. You got five seconds. I'm just speaking the truth.
20:05And one. Good job. I know he's having fun. Guys, have fun. Only way in life is you got to
20:12have fun with this. Okay? Let your ego go. Okay? Take your ego out of your head. Working out an ego
20:18is a bad combination. I can guarantee you. Work at a degree that is safe for you. We got diamond
20:23push-ups. Yes, sir. Move your mat or whatever you have. Make sure the area is clear, just like I did.
20:30You're going to go make a diamond with your hands. If you can't because of your wrist,
20:34you can go a little wider. Okay? So keep your hands together. You're going to go down one inch
20:39from your hand. Push right back up. Your elbows are not going to be tucked in. They're going to
20:45flare out. I want you to emphasize your tricep more. Okay? I want you to really get a good push
20:50and pull on that tricep. We're going to get started in five seconds. Go nice and slow. All right?
20:57And three, two, one, and good. Right back up. This is it. Oh, that's tight. Now, again, like I said,
21:12if you want to spread your hands, go a little bit wider, you may. Keep your form engaged. Bring
21:18your waist up a little bit higher. There you go, Penella, my damn. Get it up. Good. Who said
21:26girls can't do push-ups? I've seen her do every push-up. Who said girls aren't strong? I've seen
21:33her do every exercise and not break a sweat. If you've been told your entire life that you weren't
21:39strong enough, if you weren't fast enough, that's a lie. Get it out of your head. Okay? Get it out of
21:45your head. Jake, it's okay if you're tired. It's okay. Take a break, Jake. Take a break. Stop,
21:51stop, stop. Stop. Okay? I'm stopping you because your lower back's caving in. All right? I want you
21:58to stay engaged and stay up this entire time. You can't come here and do it. All right? If you need
22:04a break, take the break. Join the team out there. Okay? So this is a lesson. If you stop during your 50,
22:11remember where you stop. The next time you come back to this, get better. Do better. Okay? You
22:17don't have to be great today, but you can do the small things to be great. So just like this. Good
22:22job. You got 20 more reps. Let's go, Mike. Nasty. Let's go, baby. Show him that you got heart.
22:29Okay. Let's go. Yes, sir. Good. Good. It's okay if it takes you a while to finish. All right?
22:38I just want you to finish. Okay? Finish with every rep. Finish with quality. Okay? Now,
22:47we're not going to wait on you all day because if we get done, we're moving on. Okay? But you at home,
22:53finish every rep strong. Keep your core tight. Keep your core engaged. All right? Give me nine more.
22:58Let's go, Mike. Right now, you're going to get the army and the drill sergeant out of me. Let's go.
23:03Don't stop. Nine, eight, seven. Let's go, you. Six. Uh-uh. And come on. Get back in. Mike. Come on,
23:10Mike. Come on, Mike. Right now, you have something. Okay? You're tired. All right? But what did I tell
23:15you? Get out of your head. Hell yeah. All right. Get out of your head. This is mental warfare. Tell
23:19yourself you're stronger. And three, two, one. Good job. Take the break real quick because we got an army crawl.
23:29Okay? Take 15 seconds and give me that army crawl right after. Good. Good. Mike, you okay?
23:35Oh, yeah. You okay, baby? Oh, yeah, baby. Prinella, you okay? I'm okay. You okay? You okay,
23:42Jake? I'm all right. Are you okay? Because we're starting in five, four, three, two, one. And let's go.
23:53Good crawl. Good crawl. Keep going. Keep going. I'm joining. I want to feel the burn.
23:58I can't just let all the kids have fun. Parents want to have fun, too. Let's go. Keep that core
24:06tight. Then bring it right back. Keep that core tight. Then bring it right back. Keep that core.
24:19We got 15 seconds left. All right? This hurts. This burns. Let's go. We're almost there. You're
24:32almost there. Five, four, three, two, one. Great job. Great job. We got a T plank. Okay?
24:4250 reps. But enjoy this break. Grab a light dumbbell. Okay? Oh, let me grab my light ones.
24:52While you guys are taking your break, I'm going to demonstrate. So, high plank position again.
24:58You're going to go turn on the edges of your feet. Bring that dumbbell to line up with your shoulder.
25:04Then you're going to bring it right back. You're going to alternate to the other side.
25:08Staying in a plank. I want to see your shoulders, hip, and ankles line up. All right? No dip in the body.
25:15We're starting in five, four, three, two, and go. Good. I want you to see how Piniella's bringing
25:26that dumbbell here, here, here. It's lining up. Take a pause. Boom, boom, boom. A perfect T.
25:34T. That's what I want to see. Jake, that's a perfect T. Are your T's looking like this?
25:41I don't want to see a U, a G, P, Q. I don't know what other alphabet or whatever letter. I want to
25:49see a T. All right, Mike. I need that waist to go up higher as you turn right there. Look how
25:56flawless that was. Look how flawless that was. Good. You're almost there. Good. Good. Keep going.
26:08Keep pressing that. Keep pressing it. Keep pressing it. Good. Right there. How you feel, Piniella?
26:18I feel great. How do you feel?
26:19I feel good. Good. Do you hear, Mike? How does she do that? What the hell is wrong with
26:24her? Right? Do you hear, Mike? I love you, Piniella. I hear Mike over-breathing right now.
26:32Guys, if you're tired, stop. Put the dumbbells down. Grab some water. This is a crucial and
26:39hard workout, okay? This is 21. You're almost there. Keep going.
26:47Good. You see. Now, pay attention. That wrist is stacked above her shoulder the entire time
26:58and she's just turning. We're just turning. We're turning. Now, we're going to pick up the
27:03speed just a tad bit, okay? So, we're going to come here and just turn, tap, turn, tap,
27:12turn, tap, turn, tap, turn, tap, turn, tap. You're going to need light dumbbells for this
27:19one, okay? Turn, tap, turn, tap, turn. This is 37. Good. We're going to slow it down for
27:30the last 10. This one and slow. One, okay? We're slowing down. Good. We're almost there. Keep slowing.
27:44This is the tempo. This is the tempo. Form is key, okay? Keep it here. Two more. Good.
27:54Last one. Good. And stop. Good job. That's insane, right? But guess what we got? Army crawls.
28:07All right? Move your dumbbells out of the way. This is the crucible. Get your slides. Grab your mat.
28:16We're starting in 10, 9, 8, 7, 6, 5, 4, 3, 2, go. Keep that core tight. Push back. Keep your core tight.
28:39Drop your butt a little bit. Good job, Jake. Drop it a little more.
28:46Right there. Don't hike your butt high. Stay straight. Flat back the entire time. Okay? Good.
28:55Okay, Jake. Okay, Jake. Get right back in, brother. Get right back in, brother. Stay in this, brother.
29:02You got 15 seconds, Jake. This is it, Jake. This is it, Jake. Keep that butt lower. Get that butt lower.
29:08Come on. Let's go. Keep that butt low. Bring your feet in, Jake. Bring your feet in. Five, four. Bring your feet in.
29:17Three, two, and stop. Good job. Good job. Move your slides. We're almost finished. We're almost finished.
29:25We have a sprinter hop. I'm going to show you what it looks like. 50 reps one side, 50 reps on the other side.
29:30You're going to come here, and then you're going to hop. You're going to bring that back leg straight.
29:36You're going to bend this 90 degree, and you're going to go up, driving that knee high to the sky, past your waist.
29:42I don't want you to bring it here. Okay? I want you to charge up. Okay? 50 each leg.
29:47Guys, this one's tough. All right? Take your time, because this one's going to earn it. All right?
29:56Guys, we're starting in five, four, three, two, one. And go. Drive that leg back. Good. Drive that leg back.
30:07Good. Right there. Make sure your hands swing through. All right? Swing those arms through.
30:12Drive your knee up to the sky. I want you to give me some hang time. I want you to get up.
30:19I want you to get your knee all the way up. We're getting towards the end, so I'm going to fucking get in your face now.
30:25I want you to fucking dig deep. Get your knee up, Jake. Drive that knee up. You drive that knee up.
30:31Fucking go get it. Let me see you become a rock star right now. Be the rock star of your future.
30:36Let's go. Get up. Keep going. Mike, keep pushing. You're halfway there.
30:43Penella, you ain't stopped yet. You too tough. You were built for this. You want this. You live this.
30:50Keep going. Keep going. Keep going. There's no stop to you. Good. Keep going.
30:56Drive that knee all the way up. Bring that back leg straight. Get that back leg straight. Good.
31:01Fuck. 39. 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9. Switch it. Let's go.
31:17And 3, 2, 1. Turn this shit up. Go. 1, turn up. 2, good. 3, 4, 5. Look how tough you are.
31:276, that's how tough you are. 7, that's how tough you are. Let's go. 9, keep pushing.
31:33Jake, keep pushing. Keep pushing. This is the crucible. Every week this gets harder.
31:39Every week you get stronger. Every week you want it. That's it, Jake. Drive that knee down.
31:45Get up. Drive your knee down and get up. That's it, Mike. Bring that back leg further and bend that knee more.
31:52Bend at the knee. That's it. This ain't easy.
31:56This ain't meant for everybody. That's why you had to get a fit test before you got here.
32:03Let's keep going. Drive it up. Drive it up. Drive it up. Drive. Keep fighting.
32:11I'm joining. I'm joining. I'm joining. And 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
32:28Good job. Good job.
32:31We got army crawls. We got army crawls, baby.
32:34Grab your mat. Grab that mat. Get down. Get your feet in the middle of the slides, okay?
32:42Get your feet in the middle of your slides. We're going to start in 10 seconds.
32:48Prinella, you are at peace.
32:5110, 5, 4, 3, 2, go.
32:58That's it. Now get back.
33:01Yes, you've made it to the round. You've made it towards the end.
33:05You should be proud of yourself.
33:07This wasn't easy.
33:09You should be proud of yourself.
33:11Pull all the way up and pull back, Jake.
33:13Keep that core tight. Keep that core tight.
33:16All right. Y'all ready?
33:19Come on. I need to hear you, Mike.
33:20Yo, yo, yeah, yeah, yeah.
33:22I need to see it.
33:23What's up?
33:23What's up? Penelope ain't stopped once.
33:25Hey.
33:26Uh-huh.
33:27She ain't stopped once.
33:28Guys, you got 15 seconds to go be great.
33:31Let's go.
33:3310, 9, 8, 7, 6, 5, 4, 3, 2, good.
33:45Great job.
33:47Great, great fucking job today, guys.
33:50This was rough.
33:52We're going to cool off.
33:52Yeah, boy.
33:53All right?
33:54You guys did awesome.
33:56You did great, Penelope.
33:57Guys, we did too.
33:57You did amazing.
33:58You pushed your ass today.
34:00You fucking gave it everything.
34:01Just know every time we come back to this crucible, it's going to get harder,
34:04but we're going to cool off right now, okay?
34:06We're going to recover.
34:08And stay down on your butt right here.
34:11You're going to pull that shoulder.
34:14Make sure you're here for tomorrow's workout.
34:17We got range and repair, baby.
34:19We're going to get that body right.
34:21Take your recover.
34:23Make sure you're hydrated.
34:25Make sure you get your 20 grams of protein.
34:28Make sure that you're staying locked and loaded for this workout.
34:32You see, I cross my legs.
34:34This is a casual day today at work, all right?
34:36Let's pull your triceps.
34:38How you feel, Jake?
34:38I feel good, you know?
34:41Maybe not like a minute ago, but you know.
34:44You know, that doesn't really sound convincing.
34:46Now it's okay.
34:46That doesn't really sound convincing.
34:48You sound like you were scared.
34:50I'm trying to sound positive.
34:52Good.
34:52We're going to pull your tricep.
34:54Pull that elbow.
34:55We're going to stretch out your triceps.
34:56We worked really hard.
34:58Listen, you killed it today.
34:59Now turn your ass over.
35:01We're going into a cobra, okay?
35:03You're going to stay here, and you're going to stretch out that core the entire time.
35:08You're going to hold up just like this.
35:10And right after this, we're going to do a child's pose.
35:13You're going to stretch that leg.
35:14You're going to stretch your chest.
35:16We're going to hold it.
35:16Mike Nasty!
35:17What up, baby?
35:18Oh, yeah.
35:19How'd you do?
35:20I did good.
35:20I could have did a little better, but I survived.
35:22How many times did you think about quitting?
35:25None.
35:26Good.
35:26I didn't think about quitting.
35:27Want to know why?
35:28Because he wanted it.
35:28And come out of that cobra.
35:30And now we're going to go down into a child's pose.
35:33Sit your butt towards your heel.
35:35Push your chest down to the ground.
35:37Penella, madam.
35:39Hello.
35:39How'd you feel?
35:41Oh, amazing.
35:42Did you think about quitting today?
35:44No.
35:44Why not?
35:45Because then you never grow.
35:47Exactly.
35:47Exactly.
35:50And three, two, coming out.
35:53You did amazing.
35:58Today was the crucible.
36:00You should give yourself a round of applause.
36:02Okay?
36:03Tomorrow, we have range and repair.
36:06Do not miss this range and repair.
36:08It's going to get you set and ready for the rest of the week.
36:11All right?
36:12See you next time.
36:13Good job.
36:16Good job.
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