YHC wasn’t originally prepared for the cold this morning. Had to go back and pull out the cold weather gear to the #grumbling of the M. But, we warmed up pretty quickly.
Mosey to the rear parking lot
COP
- SSH – 20 4ct. IC
- Mountain climbers – 20 4ct. IC
- Chaser LBCs (renamed prison LBCs) – 25 4ct. IC
- LBAC forward – 20 4ct. IC
- LBAC reverse – 20 4ct. IC
- Squats – 20 4ct. IC
Mosey to curb near courtyard
- Heal raises (calf raises) normal stance – 25 4ct. IC
- Heal raises wide stance – 25 4ct. IC
Short mosey to courtyard wall
- Wall sit – 60 secs
- Burpees – 5 OYO
- Wall sit – 60 secs
- Burpees – 10 OYO
- Wall sit – 60 secs
- Burpees – 15 OYO
- Wall sit – 90 secs
- Burpess – 20 OYO
Mosey to front of school for Mary
- Plank sequence (high, low, left arm up, apple pickers, high, low, right arm up, apple pickers, high, low)
- LBCs – 25 4ct. IC
- Rosalitas – 25 4ct. IC
- Freddie Mercuries – 25 4ct. IC
- Iron Crosses – 25 OYO
Short mosey to ramp in front of school
- Incline merkins on railing – 10 4ct. IC
- Duck walk – 2 laps around the railing
- Incline merkins on railing – 10 4ct. IC
Short mosey to Hollywood Squares
- Decline merkins – 10 OYO
- Step ups – 10 each leg OYO
- Rinse / Repeat
- Rinse / Repeat
- Heal raises – 15 4ct. IC
- Heal raises wide stance – 15 4ct. IC
Short mosey to People’s Wall
- Balls to the wall
- Wall sit – 60 secs
- Wall walkers (start w/balls to the wall, walk feet down the wall while walking hands out and back up) – 5 OYO
- Wall sit – 60 secs
Hustler merkins – 1 merkin; 4 shoulder presses up to 10 merkins; 40 shoulder presses (seemed to have a counting issue here, or YHC wasn’t going quick enough for Costanza at the very least)
As this is #Dawnstrike and YHC thought I had it timed out right to end on the Hustler merkins, we were done with the routine early.
COP – Dealer’s choice (a combination of SSH, sprinting w/1 burpee, flutter kicks, BBSUs, ? 1 or 2 more.
Sprint to tree line to finish out. (From my vantage point, PB just nipped Costanza at the line.)
COT/BOM
#Coffeeteria
NMM:
- Dawnstrike is such a good time. These guys know how to make a workout fun and light. A lot of work was put in, but the #mumblechatter is second-to-none. I’m proud to be a member of this group and as always, it is an honor to Q.
- PSA on men’s health. Please get a yearly physical and order and wear a Road ID so that, God forbid, just in case there is an emergency, we know who to call.
- Merry Christmas.
Announcements:
- Normal operations this week except for Christmas Day.
- Look for info on a New Year’s convergence on Jan. 2.
That is all.