COP
- SSH X 20
- Pickers X 10
- Slow deep squats X 10
- Down dog with heal stretch
- Pigeon
Move to the fountain –
- Pinky pie 1 push & 1 dip increasing by 1 up to 10
- Perpetual step up for 1 min
- Repeato other leg
Move to blocks and circle up
- 7s (7 low, 7 high, 7 full curls)
- Skull crushers X 10
- Shoulder press X 10
- Chest press (on the ground) X 10
- Lawnmower X10 each arm (round 2 was a bent over row x10)
- Perform the Great equalizer to the end of the parking lot and back…what is the great equalizer you ask, only the greatest Clydesdale exercise in the history of the world. Maybe us big boys will finish 1st!
- If you are over 240 you run to the end of the parking lot and back with no block
- If you are between 200 and 239 1 block
- Under 200 2 blocks
Repeato
Put blocks away
Partner up (size does matter)
- prison yard squats (not to be confused with Prisoner Squats
- Using the trailer for balance (partner 1 does squats with partner 2 on his back) 10 single count
- flip spots
- Broad Jump burpee to the cars
Mosey to parking lot for Mary
- Pretzel Crunch X10 each side
- Big Baby Crunch X 15
- Pillow talk (at request of carpet bagger)
- J-LO X 10 (conducted by Amen)
Moleskin:
- It was determined that I have not Qed since 2019, I guess time just gets away from you when you are fart sacking all the time.
- Can I say I just love the great equalizer, it is one of the best things ever created. Long live the equalizer! Recommendation for not having to carry 1 or 2 blocks is to eat more cheeseburgers and doughnuts.
- Partner squats are always a crowd pleaser, especially on these cold mornings
- Running is usually low at a Sweet C workout, but your arms and legs will feel it at the end. This continues to be the trend.
- The theme of the mumble chatter today was I don’t give a shit. Truly I don’t give a shit.
- Thank you to Kosar, Crocs, Rodeo, Toxic and many others for getting me back into the gloom.