A Saturday morning to be out in the gloom. YHC came dressed in sweatpants, but was advised by the Dawn Strike guys to shed them, and I am glad I did before the workout began. I had promised a knee friendly workout, as both my knees and Neighbors knees have been hurting lately. As a result, I declared today a “no side straddle hop” and “no squats” day. Hopefully, the guys who came out still felt like they got a good workout. Always good to have the Nantan, Jason Lockhart aka McLovin, join us.
Condition: 56 degrees
The Thang:
Mosey to the front of the school and circle up and work on getting the heart rate up.
COP:
Mountain Climbers x20 IC at accelerated pace
20 Big Boy situps OYO
Through the tunnel x20 IC
During next set, Pax told to keep arms up entire time:
Little baby arm circles x20 IC, front and back, Shoulder press or raise the roof x20 IC, Overhead claps x20 IC
Repeat all exercises above with slightly different counts, as follows:
Mountain Climbers x25 IC at accelerated pace
20 Big Boy situps OYO
Through the tunnel x25 IC
Little baby arm circles x25 IC, front and back, Shoulder press or raise the roof x30 IC, Overhead claps x40 IC
Mosey to parking lot on far side of Dreher, and stop at first island:
Bear crawl to third line in parking lot, and do 20 Big Boy Situps, continue to third line and repeat, continue until get to next island.
Suicide to each light pole (4 total):
Run first light pole – 20 Carolina Dry Docks, 20 LBCs
Run back to start – 20 decline merkins, 20 Freedom Twists
Run to second light pole – 20 Carolina Dry Docks, 20 LBCs
Run back to start – 20 decline merkins, 20 Freedom Twists
Run to third light pole – 20 Carolina Dry Docks, 20 LBCs
Run back to start – 20 decline merkins, 20 Freedom Twists
Run to fourth light pole – 20 Carolina Dry Docks, 20 LBCs
Planking exercises were done while everyone finished – strong work by all on this set
Mosey to brickpile and get two bricks:
COP:
Worst burpee ever (do one burpee holding your bricks, then do 10 little baby arm circles, and that is one) 10 OYO
Tricep extensions x15 IC
Alternating arm raises x15 IC
Curls for the girls x15 IC
Drop bricks and plank near football aparatus:
First guy bear crawls to other end and calls for next guy to come, and planks waiting for others. Hold plank until all have come through
20 Big Boy Situps OYO
Mosey back to get bricks and circle up:
Tricep extensions x15 IC
Alternating arm raises x15 IC
Curls for the girls x15 IC
Put bricks up and mosey to patio:
COP:
Next set of exercises everyone was told to keep their feet in the air until the end:
Rosalitas x15 IC ; Hello Dolly x15 IC; Freddie Mercury x15 IC; Boxcutter x15 IC; Reverse LBCs x15 IC
Go to bench and do 10 Dips and 10 Incline merkins OYO
COP:
Flutters x 15 OYO; Rosalitas x15 IC ; Hello Dolly x15 IC; Freddie Mercury x15 IC; Boxcutter x15 IC; Reverse LBCs x15 IC
Go to bench and do 10 Dips and 10 Incline merkins OYO
Go to wall and do peoples chair with arm raising exercises for two minutes
Go to bench and do 10 Dips and 10 Incline merkins OYO
Mosey back to front of school
Circle up for last COP, and go around circle for dealers choice:
COT and Ball of man.
Good work by all.