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…

10/24/2019 – ‘Big Fun’ with Ds

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Warm up  Drill Instructors - Do what the Q says, when he says to do it…   SSH   Low/High Plank   Chair Dutch Skater - OYO Deconstructed Burpee(vator) - From 5 Quick Mosey curb The Thang Dominos - R/L hand, 1 round Dragon Walk back…

9/19/2019 – Gumby Yoga Workout

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Warm up  Tibetan 5 Rights - x15 each movement The Thang  Mosey to the back of the parking lot Yoga Warrior 1,2,3 Mosey back to the cars Stretch bottom to top COT Moleskin Low 70s F is and Clear PAX:  Logger,  Maize, Kindergarten Cop, Nomad,…

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…

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