GONE WITH THE WIND…..

5 PAX posted on this glorious morning.  Weather was brisk and chilly with a wind chill of 20 degrees.  The wind was ridiculous.

Jay-Z

Wapner

Maestro

IM

CrabbyPO (QIC)

WARM UP 

Leg Stretching OYO

Grass Pickers IC X 15

Arm Stretching OYO

ATM IC X 1 (ATM consist of 15 alternating plank shoulder taps, 10 tempo merkins, and 10 regular merkins.)

Mosey to Happy Place via the scenic route.

THANG

PAX went up and down an exercise ladder.  Started with 5 Lunges each leg and then ran down the road and back.  Repeated 5 Lunges each leg and added 10 Mt. Climbers each leg and ran a littler further down the road and back.  Repeated the previous  exercises and added 15 Iron cross and ran down and back.  Repeated exercises again and added 20 Merkins and ran further down and back.  Once again repeated the previous exercises and added 25 squats and ran down the road to stop sign and back.  PAX went back through the exercise dropping off one at time and running down and back until PAX were back at 5 Lunges each leg.

PAX finished it off with some Jump Squat Holds from 5.

Mosey to the flag.

MARY

Captain Thor:  Big Boys and American Hammers ratio 1:4.  Went to 5:20

Reverse LBC’s IC x 20

Absolution x 8

Flutter Kicks IC x 20

Plank Hold for one minute

LBC’s IC x 30

Heel touches IC x 20

Moleskin: 

Cold and windy day for a work out.  PAX managed about 2.2 miles this morning and YHC fought the urge for Burpees which undoubtedly disappointed the PAX.  Overall a good workout.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s