Three PAX posted for some fun in the gloom. 27F and windy.
Mosey around the parking lot
Shoulder Pretzels x 15
Super Slow Windmills x 3
Monkey Humpers x 15
Compass – In Plank position, Q yells out direction and degrees and pax walk that way with their hands. Feet stay at center of compass. Complete 3 merkins and repeat several times
Lazy Dora’s: 100 Merkins, 200 LBC’s, 300 Squats. 1 PAX does 10 Merkins while other PAX holds plank. Flap Jack till total equals 100. Repeat with 20 LBC’s and canoes, and 30 Squats and Al Gores
Bojangles Blueberry Biscuits: Performed in large upper parking lot. Jog the long driveway, run hard through the parking lot, Jog other driveway, Run hard back to start. Do 10 burpee’s. Repeat, Repeat, Repeat. 1 mile and 40 burpees.
Not So Lazy Boys
Rosalita Wip x 15
Heel Touches x 15
Pickle Pounders x 10
Mumble: wind was a bit chilly but overall not to bad. Even with a heads up, some didn’t come prepared for the running (eating to much the night before). Still had a good time with the lazy dora’s doing a good job of burning all of our muscles. Compass was a nice new exercise to get the body warmed up.
22 with a tiny breeze. Five PAX posted.
Wapner, Jay Z, Crabby P.O., I️.M., and Maestro QIC were all ready to go on time for a non-Maestro lap.
Stretches and warmup
Arm Pretzels x25
Mosey to the main shelter for some 4-Corners fun.
3/4 run including the stairs to each station.
5 Burpees got us started.
3/4 Run to 20 LBCs
3/4 Run to 15 Merkins
3/4 Run to 10 BigBoys
3/4 Run to planks.
QIC realized his instructions were flawed and corrected the exercise to include adding the exercises at each stop so we repeated the circuit with the modification, ending up with 5/10/15/20 Burpees, BigBoys, Merkins, and LBCs.
After the repeat QIC figured another look at the first series would be a good extra rinse and repeat but doubled the reps.
40 LBCs, 30 Merkins, 20 BigBoys, and 10 Burpees to finish. Cooled down with plank shoulder touches.
Mosey to the Snack Shop for a few Body Builders (8 count Burpees with a Plank jack added)
Long mosey past the 12 days of Christmas lights alternating paradiddle runs with jogging, switching at each sign.
5s to 90s x15 IC
5s to 90s again with a Hello Dolly at the 90 x10 IC
5 to 90 to Wiper Holds
QIC stayed away from the legs today. Chatter included comments about the QICs affinity toward Burpees. The idea wasn’t denied. Even with the chilly weather, we still broke a sweat and we’re sufficiently warm. Looking forward to the snow to add to our F3 Fun.