After a goofy joint warm up with Brickpile, in which Noonan, Logo, and Two Buck came in and out of the COP as the Q – all during the side straddle hop – 11 men at Score got down to basics with an old school COP that was all about the core.
Conditions: 70’s, dry air, beautiful dawn sky, but a heavy dew on the grass
The Thang;
Warm Up COP with Brickpile:
SSH x 40
Merkins x 15
High knees x 25
Imperial Walker x 20
Squat x 20
LAC’s – forward and backward x 25; overhead clap x 25
Slowsy forward and backward to the Brickpile and get bricks and blocks
Form COP on the football field
Butt kicks x 20
Icebreaker x 25
LBC’s x 40
Leg Lifts x 15
Russian Twists x 20
Supermans x 20
Merkin x 15
Jump lunges x 20
Deadman crunch x 30
X-man x 20
Rows x 20
Alternating arm flutters x 30
Two count merkins x 10
Left leg – Little Leg Circles x 12/single leg butt kicks x 12
Plank
Right leg – Little Leg Circles x 12/single leg butt kicks x 12
Half Supermans – lower half x 15
Half Superman – upper half x 15
Low Country Crab x 10
Slowsy back to parking lot
Merkins – hold 10 count with chest an inch from the ground x 3