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)


Bay city scissors- 10IC


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.

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