7 Pax posted on this clear 28 degree morning.  Shamu, Boucher, Slit, IM, Daisy, Bubblicious, Piper (QIC)

Warm Up:
Maestro lap
Grass pickers x 15 IC
Sprinkler x 15 IC
Arm stretch OYO
Leg stretch OYO

Thang:

Mosey to happy place.

Leg blaster
Air squats x 20
Lunges x 10 each leg
Jump lunges x 10
Jump squats x 10

Blimps
Burpees x 5
Lunges x 10 each leg
Imperial walkers x 15
Merkins x 20
Plank jacks x 25
Squats x 30

Dirty dozen EMOM (6 rounds)
12 merkins
12 jump lunges

Shorty mosey to playground.

Routine (2 rounds)
Merkins x 10
Pull-ups x 10
Squats x 10
Flutter kicks x 40
Burpees x 10
Hanging leg raise x 10
Rinse and repeat

Short mosey to the tip.

Merkin Jax pyramid 1:4 ratio
1 merkin: 4 plank jacks up to 5 merkins: 20 plank jacks and back down. 

Ring of fire Mtn climber
Pax alternate holding plank or al gore will each pax does 40 mountain climbers. 

Leg blaster – round 2

Mosey to flag for Mary.

Mary:
ABC’s
Bruce Lee – Hammers x 20, Leg raises x 20, LBC’s x 20, Heel touches x 20, Crunchy frog  x 20, 100’s

V up roll ups x 10

Moleskin: Q was under the impression that tire flips, a short winkie, and running are keeping some Pax away from the gloom. Apparently this was a bad assumption on the Q’s part. A good effort was given this morning. Attempts were made to replicate Jay-z’s groan of frustration, multiple attempts made, success was not achieved. No dirty hookups at the tip for Slit this morning, to his dismay. Pretty sure it was a Bubblicious discovery that a burpee is nothing more that a merkin with a bunch of crap around it.

Leave a Reply

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

%d bloggers like this: