1 degree (-18 with windchill according to weather channel) on a cloudy brisk morning with winds gusting up to 15 mph (again according to weather channel)
9 PAX- Pew Pew, Piper, Popeye, Wapner, Jay-Z, IM, Crabby PO, Maestro, Daisy- QIC
Warm up:
Lat stretches OYO
Shoulder pretzels- 20IC
Sprinkler- 15IC
Whole body stretches- OYO
Grass pickers- 15IC
OYO loosen whatever may still be tight
Tempo squats- 10IC
The Thang:
Mosey to happy place:
Start Frozen Bermuda Triangle
Aiken legs- 20 squats, 20 box jumps, 20 lunges (10 each leg), split jacks (10 each leg forward)
Run to large shelter house-
ATM- 15 alternating shoulder taps (4 count), 10 tempo merkins, 10 fast merkins
Run to bath house-
Bruce lees-20 hammers, leg lifts, lbc, heel touches, crunchy frogs, 100s
Run back to happy place
Rinse and repeat for duration (4 rotations completed)
Mary:
Bay city scissors- 10IC
Moleskin:
Great turnout for our coldest morning in the gloom this year. Could have had 10 PAX if one (Huffy- that’s right- I will throw you under the bus!!! 😁) that woke up to tell us they weren’t coming this morning would have just gotten out of bed and braved the cold with us…. but I digress. Chatter about the crucial cold coming next week was a big topic this morning. How many layers can you put on before you are not able complete some of these exercises???? Ice along the route between stations slowed our runs, but each station brought the burn this morning. Box jumps became curb jumps or step ups by the last rotation, and YHC hard a hard time doing ATM cadence on the last round as well. And Bruce never disappoints. Overall, thought it was a good all-around workout that might get even better results in warmer weather. Looking forward to see if the weather people keep their streak of accurate weather predictions intact and taking the weekend to mentally prepare for the arctic tundra that will await us this next week.
