South Cac Dude

John Witherspoon from one of the funniest moments from one of my favorite movies, "Boomerang". Rest in Power John Witherspoon. #ripjohnwitherspoon https://www.instagram.com/p/B4QjAakJGjy/?igshid=q0jnjht467qh

Word to wise on the eve of Halloween. #halloween #nocandycorn #saynotocandycorn #gankedfromtwitter https://www.instagram.com/p/B4QgqRbJ2yC/?igshid=174zwy2vci2c

Wednesday evening was mid-week cardio. Did something different... A cardio routine with weights (set of 30lb dumbbells). Here's the routine... Do 5 reps of each move back to back for one full set. Take 30-45 second rest, then complete the cycle again for 12 sets or until failure (if you feel you can perform more than 12 sets, GO FOR IT). This is to prove you can get your cardio in a non-traditional way that can burn calories and cut fat. #blackfitness #ebonyfitness #cardio #cardiowithweights #cardioworkout #homeworkouts #fitness #health #healthandwellness #igfitness #igfit https://www.instagram.com/p/B3tF_S4A2FT/?igshid=1274uypz0tj2a

Two years ago... https://www.instagram.com/p/B3ohsRgAPXw/?igshid=1l8yoz71vudqj

Two years ago... https://www.instagram.com/p/B3ohsRgAPXw/?igshid=1pjdnnpowwncr

Yeah, pretty much. https://www.instagram.com/p/B3n-t4MAscS/?igshid=kdte35qwwc08

When you are part of a dope fitness crew/team that inspires, holds you accountable and keeps you motivated. 💪🏾💪🏾🏋🏾‍♂️ #teamredeemedwarriors @blackfitnessnow @blackfitness @ebonyfitfreaks @blackfitnesstoday #weareredeemedwarriors #blackfitness #ebony #health #fitness #healthandfitness #healthandwellness #fitnessjourney #healthylifestyle #igfitness #igfit https://www.instagram.com/p/B3bJCdqARHk/?igshid=ocvy9mibets9

Since this IS #TransformationTuesday, might as well share how my body has chances since deciding to go on this #fitnes and #health journey. Still not where I want to be and I will be starting a new fitness program in Hope of reshaping my body even more, but ya dude has come a long way from where I started. And as always, the grind continues 💪🏾💪🏾✊🏾. And s/o @allisontibbs of #teamredeemedwarriors with choosing today as the day to ask us to share our progress#blackfitness #ebonyfitness #healthandwellness #teambeachbody #beachbody #igfitness #igfit https://www.instagram.com/p/B3YQdPAgOK1/?igshid=zlo07ltmm4fy

Rest In Power Dihann Carroll #DiahannCarroll #RIPDihannCarroll https://www.instagram.com/p/B3NfyAcgOu4/?igshid=92vujmkg6uj

Busy, busy Wednesday... 1. Editing audio of an interview I did with two local area #Boxing prospects, (swipe left) DelQuan Dimez Dennis and Elijah Seawright from @battleboxinggym (South Cac in da building!!!) 2. Then a weekly staff meeting with the brothas of @3kingsboxing going over the #Boxing business for the week followed by (again swipe left).. 3. A late night Back, Biceps and core workout that lasted until 12:30 am. 4. Finally a post-workout @shakeology consisting of Chocolate Shakeology + Coconut Water. #boxing #blackfitness #onthegrind #grindin #ebonyfitness #health #healthandwellness #shakeology #shakeologyrecipes #igfitness #igfit https://www.instagram.com/p/B3JVih6g2Tg/?igshid=12x1r0b5z8cia

So... Wednesday a brotha tried the sample workout of the new BOD fitness program, 6 Weeks of THE WORK from new BOD trainer Amoila Cesar. Based on the sample workout alone, 6 Weeks of THE WORK is a super serious workout, very intense. Warning, this workout may not be for everyone because it's so demanding. In order to give it a try, you will have to work your way up to it. VIP Early Access for Beachbody coaches for this new fitness program is Sept. 30. Because I'm refreshed from vacation and daring (or crazy) enough to try something new, gonna take a serious look at this program as it will challenge me for sure. #training #6weeksofthwork #thework #fitness #blackfitness @amoila_cesar #health #healthandwellness #teamredeemedwarriors #igfitness #igfit #homeworkout https://www.instagram.com/p/B23h6VfALZE/?igshid=11n0rxr47oelt

If you don't have any @realghostfacekillah music in your collection, I begin to question if you're a true Hip-Hop head, ijs. #music #musicsnob #wutang #wutangclan https://www.instagram.com/p/B2zu88fACJy/?igshid=6w2fpocb9csb

Been away for a minute. Took a much needed vacation, but now back on my grizzly going hard and heavy working chest, back and core 💪🏾💪🏾. And yeah, the #letsbuildtogether starts back up in October. #blackfitness #ebonyfitness #health #fitness #healthandwellness #homeworkout #fitness #teamredeemedwarriors #teamearlyrisers #teambeachbody #igfitness #igfit https://www.instagram.com/p/B2x-Gmoggo3/?igshid=n549xyh7uh4b

Monday Chest, Triceps and HIIT in the books 💪🏾💪🏾. Broke them during this evening's workout, so it interested how I feel when I wake up tomorrow morning. #blackfitness #ebonyfitness #homeworkout #fitness #healthandwellness #teamredeemedwarriors #teamearlyrisers #letsbuildtogetherchallenge #teambeachbody #igfitness #igfit #health https://www.instagram.com/p/B17e8iMgvdB/?igshid=1j8937r5vk6dk

New month, new mindset, rolling into and welcoming September like... #blackfitness #ebonyfitness #teamredeemedwarriors #fitness #health #healthandwellness #positivemindset #onthegrind #igfitness #igfit https://www.instagram.com/p/B169DQrAPPi/?igshid=1526riuf35tlj

Weights I ordered arrived in the mail yesterday, finally getting around to filling out and completing this weight rack. Been in a funky mood the last couple of weeks. Plan to get out of my rut by breaking these bad boys in during my workout today. And... September #letsbuildtogether group fitness challenge coming soon #blackfitness #ebonyfitness #fitness #health #healthandfitness #healthandwellness #igfitness #igfit https://www.instagram.com/p/B168mTIguhT/?igshid=1ur0ac49k0syv

When you get your food prep in AND satisfy your sweet tooth... - Grilled Carribean Jerk Chicken Thighs - Kidney beans cooked with Chipotle peppers and Mushrooms - Brown Rice - Sauteed Shrimp and Mushrooms - Peach Cobbler #foodprep #healthyeating #blackfitness #ebonyfitness #teamredeemedwarriors #igfitness #igfit https://www.instagram.com/p/B1mfgr3A_Sb/?igshid=dy7fen8esh4e