33 degrees with 8 Pax on this Frosty morning- Crabby PO, Shamu, Pew Pew, Boucher, Jay-Z, Slit, Patches, Daisy-QIC

Warm-up

Motivator- 9 (innings)

Sprinkler- 9 (defensive players on the field)

Merkins- 27 OYO (total outs for a perfect game)

Willie Mays Hayes

Mosey to happy place

Squirkins- 10, then flapjack

Power Merkins- 10 then flapjack

Mosey to ball Diamond

7 of Daimonds- outside of diamond, stop at 4 corners and do exercise, each round increase by 7 reps per corner

Round 1- Burpees (7)

Round 2- Lunges (14) each leg

Round 3- big boys (21)

Round 4- Merkins (28)

Round 5- Squats (21)

Round 6- plank crunches (14, 7 each side)

Round 7- Burpees (7)

Bruce lees- American Hammers, Leg Raises, LBC’s, heal touches, crunchy frogs, 100’s- 25 reps each except 100s

Moleskin:

Name-o-Rama welcoming Reid Kerchival as Slit today! 8 Pax showed up in our coolest workout this fall- frost on the ground reminded us very quickly of the brisk temperature- but once the motivator got us warmed up- it was quite comfortable. YHC Decided to honor the soon to be kick off of the World Series and ending of baseball season with some work around the baseball diamond. Though we didn’t quite make it through the whole list (didn’t complete the plank crunches and last round of Burpees) a strong effort by all today. Brought back the Squirkins and Power Merkins for a “Pitchers and Catchers” part of the workout. Those power merkins are a little tougher than one would think. As the cooler weather sets in, hoping the numbers will pick back up. Cooler temps just means you won’t feel the sweat as much! Soon the Christmas lights will be on and our hearts will be filled with the Xmas spirit as we workout! You won’t want to miss out on that!!!! See you all on Monday as Shamu will bring the beatdown!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: