Written by 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