Men are adverse to cardio. There, I said it. I’m no doctor, but I suspect there’s a direct correlation to heart disease being the leading cause of death for men. Topping the list of cardio to avoid is running. Yes- swimming is even worst, but as GOD gave us lungs that breath air instead of water I exclude it from consideration.
The good news is you can learn to enjoy running(assuming knee, hip, plantar, or other injuries don’t prevent it). How you ask? By running. Accomplishing something that is hard… something you’d rather not do, is enjoyable. It’s neither a feeling nor a decision. It’s a biological reaction releasing dopamine. Create a dopamine environment by setting and accomplishing a goal; your brain does the rest. But you can’t run you say. I bet you can run 1 mile, but your goal could be .25 miles. You can can’t run .25 you say. That’s okay. This beatdowns shows you can exercise your heart without running.
Despite this scientific fact cardio is great for our hearts, beatdowns have decreased running substantially during my tenure. Can’t we just skip running? Sure, but it’s important to realize your heart is a muscle that needs exercise. That was today’s intent.

Warmarama
Following a demo of proper form, SSH, Merkins, Squats.

The Pain
Mode of travel today was Traveling LL Cool Js- walking lunge each leg, broad jump burpee. Distance varied; we made it around the entire field just once.
Bird dog Merkins, travel
One legged dry docks, travel
Spiderman Merkins, travel
Other leg dry docks, travel
Apollo Ohno, travel
Lunge Walk/Bear Crawl
Boat Canoe, travel
Jump Squat, Travel
Jack Webb, Bear Crawl
Jack Webb, Lunge Walk

Mary
Homer to Marge IC/IT/IC, Hold 6″ between Holly Dolly/Heels to Heaven/Box Cutters, Superman Rows, Downward dog, plank, cobra, half pigeon

Moleskin
The result, at least for me, was an average HR of 125 BPM and a max HR of 154. Mission accomplished–heart exercised with zero, zip, zilch, nada running!