Great to be with the six men who came out to do a little work this morning. The theme for the day was stay together, and everyone did well to work together and push themselves.
Conditions: 76 degrees and muggy
The Thang:
COP at Club Carlisle:
SSH x15 IC
High Knees x15 IC
10 lunges in place, each leg
Little baby arm circles x15 forward and backward
Raise the roof x15 IC
Arm stretching exercises
Ray Charles x15 IC
Leg/hip stretching exercises
Freddie Mercury x15 IC
Boxcutter x15 IC
Mosey out to road and start first Indian Run – guy in back does 5 LBCs and then runs to catch up, as he passes back guy, he stops to do 5 LBCs. Do this to Murray Street
COP:
Imperial Walkers x 15 IC
Merkins x15 OYO (High Quality)
Prisoner squat x15 IC
Line up for another Indian Run, doing same 5 LBCs for each pax
COP at BallBoy’s rental house:
Plank jacks x15 IC
Hello Dolly x15 IC
Overhead Clap x15 IC
Freestyle run to top of Berkeley Hill, but try to stay together, as our theme indicated.
At top of Berkeley Hill, do 30 Big Boy Situps
Everyone run to bottom of Berkeley Hill, do 5 Burpees
Everyone run back to top of Berkeley Hill, do 25 Big Boy Situps
Everyone run to bottom of Berkeley Hill, do 4 Burpees
Everyone run back to top of Berkeley Hill, do 20 Big Boy Situps
Everyone run to bottom of Berkeley Hill, do 3 Burpees
Everyone run back to top of Berkeley Hill, do 15 Big Boy Situps
Everyone run to bottom of Berkeley Hill, do 2 Burpees
Stay at bottom of Berkeley, do 10 Big Boy Situps and then 1 Burpee
Everyone run back to top of Berkeley Hill, do 5 Big Boy Situps
Mosey back to BallBoys rental house staying together and COP:
Plank jacks x10 IC
Hello Dolly x10 IC
Overhead Clap x10 IC
Mosey back to corner of Daly Street staying together and COP:
Imperial Walkers x 10 IC
Merkins x5 OYO (Any Quality)
Prisoner squat x10 IC
Line up for another Indian Run back to Club Carlisle, doing 3 LBCs for each pax
Stop at wall by parking lot and do people’s chair for two minutes with arm raises
End with Ascending testicles on wall, with 5 merkins at low, middle and high (balls to wall) position
BOM: Great work and enjoyed being with everyone. All came to coffeeteria, and Schweddy joined us after his workout as well.