Weather Partly Cloudy, could see the moon (waning crescent?) and 8 degrees.

PAX:

• Cosmo
• Brickyard
• Woodchuck
• Zamboni
• Cornwallace – welcome!
• Logger

Disclaimer:

• We’re not professionals.
• We don’t know your fitness level.
• F3/North View Church isn’t liable.
• Dangerous ground.
• Modify.

Warmup:

30 – SSH
10 – Deadlift w/fly
10 – Kick w/twist
10 – Abe Vigoda
30 – Up & Out Jacks
10 – Week Pickers

Thang:

Mosey to the rock pile

• 15 – Mericans
• 30 – Plank w/ Lateral & Ventral Raises
• 15 – Squat
• 1:30 – Wall sit

Mosey w/ Rock

• While mosey – rock military press
• While Mosey – rock hold above head
• While Mosey – lunge with rock over head

Mosey to fishbowl

• 15 – Chin-up with Rock in lap
• 20 – Mountain Climbers
• 15 – Csit Over Under
• 15 – Csit Flutter kick
• 15 – Pike Merican

Mosey around and back to fishbowl

• 15 – Pull-up
• 15 – Spiderman (slow count)
• 10 – Csit Gas Pumps
• 10 – Csit Jacks
• 20 – Calf raises
• 20 – Kettle Ball Sings

Mosey with Rock Polebarn

• 20 – Dip
• 15 – Clean and Jerk

Mary:

• 15 – Crunch Frog
• 15 – LBC

 

Moleskin:

Cornwallace just moved to town – it was great to have him – glad to have a new regular. Started out chilly but we quickly got sweating. Regardless of what Cosmo thought about our disruption of the landscaping – we gathered some rocks for some weighted activities. At 8 degrees it was great to have 6 PAX – thank you all!