Q: Runt
PAX: Bayou, Coin Flip, Fenway, Two Gloves
FNGs: None
COUNT: 5
WARMUP:
Side straddle hop, through the tunnel, hillbillies, little baby arm circles
THANG 1:
Burpee buy-in to Roxanne song
THANG 2: burpee, increasing merkins, bear crawl to crawl bear rinse and repeat 10 times
1 burpee w/traditional merkin
1 burpee w/2 break dancer merkins
1 burpee w/3 four x four merkins
1 burpee w/4 hydro merkins
Mosey
1 burpee w/5 clerkins
1 burpee w/6 plyo merkins
1 burpee w/7 diamond merkins
1 burpee w/8 no cheat merkins
I burpee w/9 frogger merkins
1 burpee w/10 iron mike merkins
Mosey
THANG 3: lunge walk out lunge walk in followed by ascending squat variations
1 traditional squat
2 curtesy squats
3 Bobby Hurley squats
4 180 degree squats
5 sumo squats
6 pulse pulse squats
7 cross cross squats
8 jump squats
9 side lunges
10 Bonnie Blair’s
THANG 4: Cash Out
6 inch hold and leg lifts to song Bring Sally up
leg lift on bring sally up return to 6 inch on bring Sally down
ANNOUNCEMENTS:
2/4 workout at Westwood 6:30 am
2/11 F3 Sandlot 10 year anniversary
Prayers for Roberts’s wife whose grieving loss of aunt. A colleague and mentor of two gloves who is in hospice. Fenway’s wife Jerry.
COT:
Are you a reservoir or river?
Do you hold and keep tight resources, talent and time to yourself or do you consistently share your resources, talent and time with others.
To GIVE is to GAIN.