12/4/2018 Cosmo’s Variety Show

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

Combo warm up, 3 rounds moving through all exercises, accelerating each round (reps reduced each round)

SSH x 15 IC

Power SSH x 15 IC

High Knees x 15 IC

Front Kick (running) x 15 IC

Stretch

The Thang

Mosey to the end of the parking lot

Burpee Ladder in the parking lot

Mosey to Bear Crawl Bridge

Bear Crawl Ladder – 3 rounds – exercises, bear crawl, wall sits

Round 1

Merkins x 10 IC

Bear Crawl to porch

Wall Sits – 1 minute

Round 2

Merkins x 10 IC

Flutter Kicks x 20 IC

Bear Crawl to porch

Wall sit – 1 minute with 30 sec overhead claps

Round 3

Merkins x 10 IC

Flutter Kicks x 20 IC

Speed Squats x 10 IC

Bear Crawl to porch

Wall sit – 1 minute with 25 sec overhead claps, 25 sec Moroccan Nightclubs

Mosey to car

Mary (4 minutes)

LBCs

Low Dolly

Rosalita

High Flutterkicks

Moleskin

32 and cloudy, with a little ice

PAX:  Headlock, PVC, Cornwallis, State, Wolverine, DC, Cosmo (Q)

Possibly a bit easier beat down today a Q is still recovering from being under the weather for over a week.  Good workout though.  Q brought up the rear in the Burpee Ladder (no surprise there) and everyone got a good workout bear crawling and wall sitting.  Mumblechatter was a bit light today as most were taking it easy on the Q….or maybe Q couldn’t hear trying to keep up…either way, everyone put out a strong effort in the colder weather.

There were some obvious PAX out today…we missed them…hoping they are able to return to the beat downs soon.

Always a privilege,

Cosmo

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