Warm UpSide straddle hops
High Knees
Low Plank Straddle hops
Peter Parkers
Mosey
Second Warm up
The Motivator from 9 (we added a forward swing motion to make it more fun)
Note: Congrats to Darius for his first Motivator – You’re welcome…
Calf Stretches
Hamstring Stretches
Arm Circles
Mosey to the Fish Bowl
The ‘Bring the Heat’ Thang
3 Cycles of each exercise (15 reps each, 10 reps each, 5 reps each) with focus on speed/burn
Mosey in between each cycle with Burpees (15, 10, 5)
Exercises:
Chest/Arms
Pull ups
Chin ups
Dips
Merkins
Wide Merkins
Core
Flutter Kicks
Vertical Scissors
Gas Pumps
Leg Lifts
V Ups
Legs
Air Squats
Lunges
Toe Raises
Stair Lunges
Focused Lunges (lunge position cycle up/down)
COT
Moleskin
37 F (ish) Breezy – Some PAX said ‘Perfect Weather’ after we warmed up
6 Brothers posted in the Gloom (great to see this Core Group of men posting!) and enjoyed this rep-inspired, burn workout. Mumble chatter really started with the Motivator as everyone seemed to ‘like’ the new forward motion addition and continued at acceptable levels throughout. Everyone enjoyed C-Sit position for the last round (we only did 5 reps after all) and finished strong.
Great time this morning…always a privilege.
Cosmo
