Written by 5 PAX posted for a, by comparison, warm and cloudy 20 degree January Morning.
- DC
- Zamboni
- Woodchuck
- Brickyard
- Logger
Warm up:
- 20 – SSH
- 15 – Deadlift w/ Fly
- 15 – Kick w/ twist
- 15 – Abe Vigoda
- 20 – Up & Out Jacks
- 15 – Week Pickers
Thang
Mosey (Then 1 set each of 10)
- Mericans w/swoop
- Burpee
- Close grip Merican
- Burpee
Mosey (Then 1 set each of 10)
- C Sit – Flutter
- C Sitt – Over Under
- Plank w/ Toe touch
- Prone Back
Mosey (Then 1 set each of 10)
- Walking Lunge (around parking circle (88 lunges
- 4 Drops
- Dips
- Plank w/ ventral and lateral raises
Mosey (Then 1 set each of 10)
- Dip
- Spiderman
- Step reverse Lunge
- Slow Dip
Mosey (Then 1 set each of 10)
- Pull Up
- Bulgarian Squat
- Chin Up
- Calf Raise
Mary:
- Star Plank – 30 Sec hold
- 15 – Cross Crunch
- 15 – Bridge
- 10 – Plank with lateral and ventral raises
Moleskin: Lots of warnings of black ice as we mosey’d. We had a discussion with no prevailing answer on which way hands go for chin up vs pull up. In the end we didn’t care, just do the opposite you did the first time. Staying warm was finally easy and the work out had heavy breathing and good sweating – all in memory of Cosmo.