The cold felt good this morning – glad to be back at with these 3 men. We kept moving so mumble chatter was secondary to blood flow this am.
Conditions: 41 degrees, 3 upper layers to start (personally)
Disclaimer – Not a professional, modify as necessary to accomplish your goals
COP: Mosey Around the Dark Mile to keep warm
- SSH
- LBAC For/Rev
- Overhead clap
- Mercans
- Slo mo squats
- Calf Stretch
- Worlds greatest stretch
- Imperial walkers
- Freddy Mercuries
- Chest Openers
Stairway to Heaven: Pax line up on one side of parking lot for series of exercises then run/sprint 100 yards (50yrds out and back). Then add more exercises & reps… and run/sprint 100 yards again… and so on.
- Sprint/Run 100 yards (50yds out & back)
- 5x Burpees… then Sprint/Run 100 yards
- 5x Burpees & 20 Merkins… then Sprint/Run 100 yards
- 5x Burpees & 20 Merkins & 30 Lunges… then Sprint/Run 100 yards
- 5x Burpees & 20 Merkins & 30 Lunges & 40 LBCs… then Sprint/Run 100 yards
- 5x Burpees & 20x Merkins & 30 Lunges & 40 LBCs & 50 Squats… then Sprint/Run 100 yards
Mary: Via telefono (which PROMISED 6 pack abs at the start)
- Flutter Kick
- Scissor Kicks
- V- Ups
- Cross Knee Planks
COP: Announcements – Nikita and a translocating Alter Boy on the Q sheet soon…
Prayer Requests: Nikita/Wife (pregnant), Columbo healing, Handlebar (half marathon race this Saturday)
Naked Moleskin: Props to Nikita and Handlebar for going gloveless – Shared Suffering is in the Q Source somewhere