It doesn’t snow in Columbia. Never. But if it threatens, rest assured that businesses will close, SAT testing will be canceled and some pax may decide to #Fartsack. Ten pax, though denied the #fartsack and headed out for the early show at #Dawnstrike. It was a great time and included an encounter with the Lord from Beads (See Moleskin)
Conditions: 28 degrees. Maybe a flurry or two – not much. Most pax were in full winter gear. YHC was in shorts #YouWillWarmUp.
The Thang:
From the parking lot, Mosey to the other, larger parking lot.
Circle up.
50 x 4IC SSH.
5 x 4IC Carolina Dry Docks
5 OYO Burpees
5 x 4IC Squats (emphasis on getting low, #GoodForm)
5 OYO Burpees At this point, Polo recognizes a pattern and curses YHC. #NotNice
5 x 4IC Freddie Mercuries
5 OYO Burpeees
#RinseAndRepeat, adding 5 additional reps to the non-burpee exercises, so:
10 x 4IC Carolina Dry Docks
5 OYO Burpees
10 x 4IC Squats
5 OYO Burpees
10 x 4IC Freddie Mercuries
5 OYO Burpeees
#RinseAndRepeat, adding 5 additional reps to the non-burpee exercises, so:
15 x 4IC Carolina Dry Docks
5 OYO Burpees
15 x 4IC Squats
5 OYO Burpees
15 x 4IC Freddie Mercuries
5 OYO Burpeees
#RinseAndRepeat, adding 5 additional reps to the non-burpee exercises, so:
20 x 4IC Carolina Dry Docks
5 OYO Burpees
20 x 4IC Squats
5 OYO Burpees
20 x 4IC Freddie Mercuries
5 OYO Burpeees
Burpee Count: 90
Mosey to the #Brickpile. Each pax retrieve 2 bricks.
With bricks in hand, hold arms straight out to side for 30 seconds, then
15 x 4 IC LBAC Forward
15 x 4 IC LBAC Backward
20 x 4 IC Overhead Arm Press with the Bricks
20 x 4 IC Bent over row with Bricks
20 x 4 IC Overhead Arm Press with Bricks
20 x 4 IC Bent over row with Bricks
25 x 4 IC Curls with the Bricks
10 OYO Big Boy Sit Ups in the soggy, wet cold ground. #Ugh
With the Pax’s hand sufficently frozen from the cold, cold bricks, time to return the bricks to the #BrickPile.
At the field, YHC has set up two sets of cones.
From Dreher to the first set of cones, Sprint, then
Lounge Walk to the second set of cones, then
High knees to the opposite side of the field. Once pax arrive, complete the following, OYO:
10 SSH
10 Merkins
10 Russian Twists
Return back to Dreher the same way you came. One you arrive at Dreher, complete the set of exercises but reduce the rep count by 1.
Continue until you have reached a rep count of 5, then
Flutters waiting on the #six, then
49 x 4 IC Flutter Kicks
Recover, then repeato, except this time,
Bear crawl to the first cone
Lounge Walk to the second
Bear crawl to the opposite side, then complete this set of exercises
10 Squats
10 Monkey Humpers
10 Jump Squats.
Continue this pattern until you’ve reduced the rep count to 5, then
This one was a #CrowdPleaser – See moleskin for more happenings during this sequence #BearPrintsInTheSnow.
Flutters waiting on the #six, then
25 x 4IC Flutter Kicks.
Recover, then repeato, except this time,
Karaoke to the first cone (emphasis on bringing your knee up high for the karaoke)
At the first cone, Turn 180 and continue Karaoke
At the second cone, turn 180 and continue Karaoke. Then complete
10 Burpees
Continue, descending the reps on the Burpees by one on each cycle until you get to 5.
Flutters waiting on the #Six, then
50 x 4 IC Flutter Kicks.
Recover
Line up facing the parking lot.
All out sprint to the end. #EverythingYou’veGot
Workout Complete
Countorama
Nameorama
BOM, Closed out by Costanza
Moleskin:
– Great job waking up and posting in the many, many flurries (read:none, flurries were to arrive at the end of the workout).
– Kim Jung, LIFO – you owe us about 20 Burpees.
– During the bear Crawl sequence….
Beads had a dream…. He was Bear crawling with the Lord.
He notices that during each Bear crawl sequence, he sees two sets of pawprints.
One belonging to our man, Beads, the other to the Lord.During the last sequence of bear crawls, Beads looks back and sees only one set of pawprints.
Beads asks the Lord, “Lord, You said you’d bear crawl with me all the way.
But I noticed that during the hardest and worst set of bear crawls,
there was only one set of pawprints.
Lord, I don’t understand why, during the toughest set of bear crawls you would leave me.”The Lord then whispered, “My precious Beads, I love you and will never leave you
Never, ever, during any Costanza workout, no matter the number of Burpees or Bearcrawls.
When you saw only one set of pawprints,
It was then that I bear crawled with you, on my back
Announcements:
None, to Starbucks #Coffeeteria.