2/20/2020 – Cosmo’s Pre-TWoC Zen

Disclaimer Warm Up SSH X 20 IC High Knees x20 IC Slow Merkins (Slerkins?) x10 IC  Mosey around the parking lot to the patio The Thang Tibetan 5 Rites x15 each exercise Yoga/Gumby Stretching - Bottom to Top with focus on hamstrings Moleskin 23Fish with a cold wind PAX:  State, Maize, Brickyard, Beater, Logger, Khaki, Nomad,…

2/15/2020 – Cosmo’s Fun Ruckin’ Around

Disclaimer Warm-up SSH x15 IC Merkins x10 IC Squats x10 IC The Thang Ruck around the church and cross county grounds Intermix the following at certain non-strategic intervals Bear Crawls x2 Stairs x2 (the Nunan in honor of an F3 Naperville Brother RIP) In Cadence Run Core work while elevating ruck sacks Flutter Kicks Rosalitas…

2/7/2020 – Cosmo’s Beatdown

Disclaimer Warm Up SSH X 25 IC Imperial Walkers x15 IC Toe Touches x10 IC  The Thang Motor City Shuffle to the Shelter w/Bear Crawl across the bridge  Motor City Shuffle - 2 Lunges/walk (1 each leg), 1 Burpee, 5 Merkins, 5 Plank Jacks, Frog Jump Super 21 - Merkin/BB sit up combo with some…

1/31/2020 – Cosmo’s Variety Workout

Disclaimer Warm Up SSH X 20 IC Weed Pickers x10 IC Arm Circles x10 IC (both directions) TubThumping - I Get Knocked Down - Burpees to the song Mosey to the Shelter The Thang Bench Step Ups x 20 OYO Bench Jumps x 10 OYO Ring of Fire - 2 rounds all IC Merkins x…

1/24/2020 – Grizzly’s First Full Deathstar

"We're not pros....certainly not responsible...." Warm Up SSH X 20 IC Abe Vigodas x 15 IC Overhead Claps x20 IC Speed Squats x20 IC Calf Raises x15 IC Monkey Hummers x15 IC   Mosey to the BB Court   The Thang Deathstar 8 Stations Round #1 10 Merkins out; 10 Squats in - Run between…

1/17/2020 – Cosmo’s Birthday Q (& impromptu Q school)

Disclaimer - Explanation Warm Up SSH - 54 IC (53 and one to grow on) Tin Soldier - 10 IC Merkins - 10 IC Pike up/Plank Jack - 10 IC Al Gore/Global Warming - 2 Rounds Mosey around the parking lot and bathrooms - over the Great Wall of Grizzly (new name) The Thang Wall…

1/3/2020   Cosmo’s Variety Workout

Warm up SSH  Windmills High Knees Air Circles Arm Circles   The Thang   Mosey around the (closed) facilities building w/high knees, butt kickers   The Pyramid (I found a name to use) - Each side increases exercises by 5 reps with a trip to the end of the parking lot between cycles.   Side…

12/17/2018 Cosmo’s  Death Star Workout

We're not professionals, you're responsible for yourself...we'll carry you to your car as needed (made good on this one today) Warm up SSH x 25 IC Imperial Walkers Al Gore with arm circles  Mosey to the East Side The Thang The Death Star 2 Rounds Round 1 - 15 Burpees out, 15 Imperial Walkers in,…

11/30/2019 – Cosmo Ruck

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Ruck to the church and around the #Hill   PAX:  Maize, Bueller, Tulip, Cornwallis, Cosmo (Q) Chilly upper 30s and overcast (missed the rain though)   5 PAX posted for a brisk, but dry ruck down to the church and back to the Hill.  Good…

11/5/2019 – Cardio Gumby (a little bit of Yoga) Workout

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Warm up  SSH x25 IC Slerkins (slow merkins) x10 IC Global Warming Jump and Lean x10 IC Modified Indian Run - Normal Indian Run, line did a variety of run, bear crawl, side bear crawl and slides Tibetan 5 Rights x10 each movement…

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