Written by Disclaimer
Core Principles
Warm Up
SSH X 50 IC
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
Kangaroo
Murder Bunnies
Inch Worm
Dragon Walks
20/40s
1 Round, 4 Stations located around the parking lot as follows:
Station 1: 20 Burpees, 40 Rocky Balboas
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
Slowsy
High Knees to the gate
Mosey to the parking lot
Mary
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
COT
Moleskin
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,
Cosmo