27 F cloudy
Side straddle hops
3 position sprawls (side-center-side)
2 full rucking round trips to the fire station
Stops along the way to do (all 4 count):
One stop to do 10 Australian pull-ups
100 LBC’s after the ruck
3 Brothers (Brickyard, IM, Cosmo -Q)posted to ruck around in the Gloom. Lots of fun had by all with acceptable mumble chatter on the 4 count pushups (with ruck sacks), the LBCs and the Qs orange/pink make-shift ruck sack with too light of weight.
Good workout for the Qs first ruck!
Always a privilege!
Weather 22 and clear
Shoulder pretzels IC x15
LBACs IC X20
Abe Vigodas IC x15
Grass pickers IC x15
Squats (slow) IC x15
Mosey to parking lot
Hillbilly walkers, frog jump, imperial March, Bear crawl, toy soldiers, frog jump, lunges, bear crawl – at curb Butkus/Rocky Balboas x20 & alternating incline / decline merkins x10 / LBCs x20
Merkin x10 / plank ladder on curb x2
Mosey to main shelter
Imperial walkers x15
Mountain climbers x20
Plank jacks x25
Stair lap & dips x20
Imperial walkers x15
Pickle pounders x25
Good morning Abby x10
Hello Dolly IC x15
Gas pumps IC x15
Flutter kicks IC x15
Heel touches IC x15
LBCs IC x15
Another cold Monday morning to start off the week. Maestro arrived just after the start of the Maestro lap and easily caught up. Softball diamond fake out on mosey led into some parking lot and curb fun. Complaints about stair lap not being a “break”. Most of the PAX are going to have to work up to 10 good morning Abbys.
5 PAX posted in below 20F weather to see how agile they could be in their snow suits.
Maestro Lap around animals
Super Slow Mo Abe Vagoda’s
Monkey Humpers x15
De-Motivator from 8
Exploding Merkins across agility ladder – do a merkin, explode up and over to next rung in ladder. Repeat to end of ladder
Single leg hop in ladder, sprint to cone, run backwards to start, repeat with other leg, Rinse and repeat
Sideways hope through ladder, Carioca to cone and back to start, repeat hoping the otherway
Rinse and Repeat complete cycle
Jump Rope Burpee’s
1 minute of jump rope, run forward to cone 1, do 1 burpees, run back to center
1 minute of jump rope, run sideways to cone 2, do 2 burpees, run sideways back to center
Repeat to 5 burpees
Go for a 3/4 mile jog around the park looking at the lights – Frolic through the tunnel of lights
5 x Good Morning Abby’s
20 x Pickle Pounders
25 x LBC’s
Lots of complaining about the stiff ropes and how they were tripping everyone up. It didn’t seem to be bothering me so I’m just chalking it up to poor jump roping skills. Cold weather wasn’t bad, as there was little to no wind. Most decided they needed better gloves though. Only Wapner could successfully do the Good Morning Abby’s over and over. Watching Jay-Z try, was amusing (I’m sure I looked just as bad).
Upon arriving 1 minute and 30 seconds late pleased to see that the other packs did not wait on the QIC and began the warm up without me I posted the shovel flag and joined in.
Not Worthy’s 10-count in Cadence
Mosey across the parking lot 1 merkin one burpee
Mosey halfway down the parking lot toward the beach 2 Big Boy sit ups and 2 burpees
Back corner of the parking lot 3 side straddle hops 3 burpees
Follow the pattern until 12 burpees at which time we reversed and counted down
Total number of burpees 78
30 big boy sit ups
20 bicycles in Cadence
Bay City scissors 8 count 10 ic
ABC’s in military nomenclature alpha bravo charlie
At which point we had Cosmo stretch us out
It was really eye-opening Fonzy was not lying when he said once you master the layering process the temperatures really aren’t a factor when the wind kicked up it was a little Breezy but other than that very manageable other than the fact qic did not have very much creativity this morning rinse and repeat
5 men posted
Clear, cool, crisp 29 degrees
Reverse Maestro Lap
Abe Vigodas ICx15
Grass Pickers ICx15
Crab Jacks ICX15
Shoulder pretzels ICx15
Start in shelter house with 15 derkins
Jog out the north end, down the stairs, to the fountain
15 one legged squats each leg
Stair burpees up south stairs
Back into shelter house
Rinse and repeat 15 reps down to 1
Low plank jacks ICx15
American Hammers ICx15
30 LBCs OYO
A mostly sick Maestro arrived on time in his green truck leading to 2 conclusions. #1: a healthy Maestro is casually late #2: it’s too dark at 5:30 am to distinguish green from black. During the Maestro lap we observed several animals crying out for Traaaaavis. Apparently, they’re cold and need Zonkey to turn on the heaters. The Thang destroyed most shoulders and kept everyone unusually quiet aside from the derkin grunts of pain. On to Friday’s 10 degree wind chill!
3 PAX posted for a windy & damp but still beautiful 44 degree December Morning.
- 20 – SSH
- 15 – Deadlift w/ Fly
- 15 – Kick w/ twist
- 15 – Abe Vigoda
- 20 – Up & Out Jacks
- 15 – Week Pickers
Because Rick Astley said we are never gonna give you up we picked up bricks and didn’t put them down
Mosey (Then 1 set each of 12 & 1 set each of 8)
- Narrow to wide squat
- Dead lift
Mosey (Then 1 set each of 12 & 1 set each of 8)
- Walking LUnge
- 4 Drops
- Plank w/ ventral and lateral raises
- 15 – Bridge w/ toe taps
- 15 – Jack knife crunch
Then the die came out and told us to do:
- 10 – Toe Touch Drops
- 10 – LBC
- 10 – Bicycles
Moleskin: Started with a through warm up. Then, after a short refresher on pop culture from 2009 and being Rick Rolled we picked up our bricks and didn’t put them down until the end. The idea was we had to hold them in our hands or at least have control of them the entire time with out taking a break. Time went fast and caught some off guard as we finished. The morning was a little lonely – hoping to see more PAX on Thursday.
4 PAX posted for an unseasonably warm December morning for some card tricks. The weather was clear but windy with a temperature of 49 degrees.
Crabby PO QIC
Moroccan Night Club IC x 14
Shoulder Pretzels IC x 15
Abe Vigodas IC x 15
Grass Pickers IC x 15
Plank Shoulder Taps IC x 15
Mosey to basketball court.
Thang: Pick a card any card.
Using a deck of cards, QIC pulled cards at random and PAX completed reps that equaled the number value associated to the card. Hearts = Merkins, Diamonds = Squats, Clubs = LBC’s, Spades = Lunges, Black Joker = 20 Burpees, Red Joker = run to monkey bars for 10 toes to bar.
Mosey to Flag.
Flutter Kicks IC x 20
Heel Touches IC x 20
Freddy Mercury’s IC x 20
Captain Thor OYO 1:4 Ratio up to 5:20
Boat / Canoe
Moleskin: Started the workout with a RML (Reverse Maestro Lap) just to mix it up a bit. After our warm up the PAX hit up the old ball court for some fun with the deck of cards. The cards seemed to be shuffled fairly well as the exercises were evenly dispersed. PAX fell about 5 cards short of completing the full deck probably due to the long mosey for toes to bar. Might drop the reps of toes to bar if/when a repeat is attempted. Captain Thor defeated us yet again as we fell short of the 10:40 goal. Left to start the day with a refreshed mind, renewed spirit, and recovering muscles.