Core Principles

Warm Up


Imperial Walkers x20 IC

Al Gore with Arm Circles (forward/back) and Extended Arm Raises

Kick with a Twist x10 IC

Mosey to the east side of the old Marsh Building

The Thang

Noah’s Arc to the end of the alley

Bear Crawls

Crab Walks

Wounded Bear Crawl


Murder Bunnies

Inch Worm

Dragon Walks


1 Round, 4 Stations located around the parking lot as follows:

Station 1:  20 Burpees, 40 Rocky Balboas

Station 2:  20 Squats, 40 LBCs

Station 3:  20 Merkins, 40 Calf Raises

Station 4:  20 Flutter Kicks (IC), 40 Air Presses (IC)

Round 2, All Stations, Halfsies of the above reps except Station 4

Mosey back to the east end

Lunch Walk the length of the building


High Knees to the gate

Mosey to the parking lot


The Cosmo (1/2 Gas Pump, 1/2 In the Morning) – So named until otherwise replaced – x25 IC

Rosalita x20 IC

BB Sit ups x15 

Gumby for last 4 mins



Low 20s, clear and chilly

PAX:  Pappy, Wrigley, Kitty, Maize, Nomad, Jackie Moon, Zamboni, Cosmo (Q)

8 PAX posted for 20/40s workout on a clear but brisk morning.  Q wanted to make sure the Pax were warm and stared with 50 SSH IC, to which Maize stated he thought we may be doing 45 mins of these (no, never that easy).  Noah’s Arc is always a crowd pleaser, but today’s was complete with animal sound impressions and a debate as to the biological classification of an inch worm…Q was impressed.

40/20s work out very well with Air Presses always producing the well-deserved groans.  Lunge walks are always a crowd pleaser as well.  Q has decided to start decided to start dedicating the last 3-5 mins of his beatdown to a Gumby….because it is good for all of us!

Keep pushing, keep getting better and keep passing it along.

Always a privilege,


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