No more stairs….

3 PAX posted.  Cloudy with a high of 42 degrees….Soggy.

Wapner

IM

Crabby PO QIC

Warm up:

Shoulder Pretzels IC x 20

LBAC 10 forward and 10 backward

Grass Pickers IC X 15

Monkey Humpers IC x 10

Leg Stretches

Mosey to top of stairs

Thang: 

 

Reverse Stairicides**:   Started at the top of the stairs instead of the bottom.

**Stairicide consists of down to first landing and back to top, then down to bottom and back to top, then down to bottom and head across to first landing on the other set of stairs and back to original top, finally all the way down and across to top of other stairs and back.  PAX mixed in two burpees prior to each run down the stairs.  This gave us 8 burpees per round.

From there PAX mosey to the “Happy” Place for some Happee Blasters**.

**Happee Blaster is: 2 burpees, 20 squats, 2 burpees, 10 lunges each leg, 2 burpees, 10 jump lunges, 2 burpees, 10 jump squats.  Also equaled 8 burpees per round.

PAX rinsed and repeated this rotation until we accomplished the required number of burpees for March 28th (56).

So the Thang looked like this: Stairicide w/burpees, mosey, Happee Blaster, mosey, Stairicide w/burpees, mosey, Happee Blaster, mosey, Stairicide w/burpees, Happee Blaster (due to time constraints we stayed at steps), Stairicide w/burpees.

Slomosey to flag

Mary:

Bruce Lee: American Hammer x 20, Leg raises x 20, LBC x 20, Heel touches x 20, Crunchy Frog x 20, 100’s x 20.

Rinse and repeat Bruce Lee

One minute plank hold.

Moleskin: Completed the 56 burpees…..nuff said.   A great morning for a workout even with the soggy conditions and the slight oder of skunk in the air.  Also just in case you ever have a stubborn donkey on your hands.  PAX learned this morning all you need is some monkey humpers to get the Donkey’s fired up and moving.

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