6/18/2019 – Ying Yang Workout with Logger and Cosmo

Warm Up: 20 Side Straddle Hops 10 Kick with twists 10 Weed pickers 10 Windmills 20 Seal Jacks Thang 1st line sprint 20 Speed Planks 20 Dead Squats 20 Hand Release Merkins 20 Crab Cakes 20 Mt Climbers 1st and 2nd line spring 20 Side lunges 20 Dipps 20 Jump Squats 20 Carolina Dry Docs…

6/4/2019 – Cosmo’s Compound

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Warm up  SSH x15 IC Mountain Warmup - 2x (up and down) Warm up with exercises needed to walk to a mountain, climb a mountain and climb a tree on the mountain High Knees (to the mountain path) Mountain Climbers with a shift…

6/15/2019 – Ruckin’ Around with Cosmo

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Ruck to park (where we completed our last Murph) At Location Hanging Cable Hand Walk - On the cable apparatus (Murph pull up), hang and walk (hand-over-hand) around the perimeter of the apparatus. Merkin x10 IC Ruck to the shelter Step up rucksack…

5/3/2018 Gumby Workout

Warm Up Side Straddle Hops Leg blasters Merkin holds Mosey around the parking lot Stretch Series 3 deep inhales Hamstring extensions (4 count) Runners Stretch with L/R Hand Extensions Side to side groin stretch Frog Side Quad Stretch Modified Pigeon Pigeon Side Reach from Knees Neck Stretch from Knees Arm Clasp Stretch from Knees (behind)…

4/21/2018 “I’m Back” the Cosmo Story Workout

The Thang Warm up SSH Windmills Shoulder Pretzels Arm Circles Mosey to the back lot Jump Squat Holds (from 10) Toe Raises (3 positions) Overhead Claps (50) Cherry Pickers (50) Curb Plank Walk Mosey to the Circle Garden Circle Merkins (to 10) Wall Sits Mosey to the playground Pull up Practice (top position, then lower…

1/30/2018 – Broken Brick Workout

The Thang - Carrying bricks throughout the workout Warm Up Side Straddle Hops High Knees Heismans Arm Circles Moroccan Nightclubs Mosey Legs and Core Stationary Lunge with Twist Bricks Overhead Squat Deadlift Motivator Mosey to ‘Bear Crawl Bridge’ (Newly named by Cosmo) Loaded Bear Crawl across  Bear Crawl Bridge ad back (bear crawl with bricks)…

12/19/2017 Gumby – Core Balance – Stretch –

Warm Up Side Straddle Hops High Knees Mosey Tibetan Five Rights Yoga Balance Crescent Pose - Table, Toe Touch/Twist Mosey Core C-sit Leg Lifts - Six inches, Legs close/spread C-sit Gas Pumps C-sit Flutter Kicks C-Sit Leg Lift holds Mosey Balance High Plank Low Plank High Plank Series Lift Leg/Arm Hand in pocket Low Plank…

11/23/2017 Gumby Yoga (Prep for the Drumstick Dash)

Warm Up Side Straddle Hops High Knees Torso Twists Hamstring Stretch Mosey Tibetan 5 Rights (21 reps each) Mosey Core work (C-Sit Position) Leg Lift w/Hold (3 position) Flutter Kicks Gas Pumps Heel-Toe Hold Leg Lift Splits and Raise Mosey Yoga and Stretch Warrior 1, 2, 3 Plank Balance Work High Plank Low Plank Low…

Yoga/Gumbi Q

Warm Up Side straddle hops Heisman Hops Air Squats Mosey to the other side of the building Tibetan 5 Rights (21 reps each) Mosey Core work (C-Sit Position) Leg Lift w/Hold (3 position) Leg Lift Splits and Raise Oblique Leg Lift and Hold Vertical Scissors hold Horizontal Scissors with Hold Mosey Plank Balance Work High…

Bring the Heat 

Warm UpSide straddle hops High Knees Low Plank Straddle hops Peter Parkers Mosey Second Warm up The Motivator from 9 (we added a forward swing motion to make it more fun) Note: Congrats to Darius for his first Motivator - You're welcome...  Calf Stretches Hamstring Stretches Arm Circles Mosey to the Fish Bowl The ‘Bring…

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