3 brave (but slightly confused) Pax made it out to start the week off on a morning that might be considered warm if it were still January. Regardless we warmed up pretty quick with some lunge walks (surprise surprise) along with some burpees and mericans for good measure.
WARMUP:
Mosey, high knees, butt kickers, karioki, backwards mosey.
ISTx12IC, Mericans x20IC, slow windmill x10IC, squats x10IC, calf stretch, mosey.
DISCLAIMER
THE THANG:
Lunge walk halfway down parking aisle, 5 burpees, sprint to end. Mericans x12IC
Lunge walk halfway down parking aisle, 5 burpees, sprint to end. CDDs x12IC
Lunge walk halfway down parking aisle, 5 burpees, sprint to end. Mericans x10IC
Lunge walk halfway down parking aisle, 5 burpees, sprint to end. CDDs x10IC
Lunge walk halfway down parking aisle, 5 burpees, sprint to end. Mericans x8IC
Lunge walk halfway down parking aisle, 5 burpees, sprint to end. CDDs x8IC
Pullups x8, Mericans x10 IC, Squatjumps x10, Chuck Norris Round House x10…Repeato
Mosey over to ledge area.
Step ups x10 each leg, Dips x10, Inclined Mericans x10 IC, wall sit 45sec
Repeato (wall sit 30 sec).
MARY:
LBCs x20 IC, Low flutter x20 IC, WW2 situps x10 on count, Pretzel Crunches x10 each leg.
Recover Recover.
MOLESKIN:
– We’ll blame the low numbers on the lack of a pre-blast (my bad) and the cold, and hopefully not on the copious amounts of lunges I forced last week!
– Quality over Quantity – although we only had 4 (to start, 3 at the end), the lower numbers enabled us to embrace all three F’s, combining some grueling Fitness, some good Fellowship and some great Faith discussions!
– Although it stayed cold (and rained on us a bit), its amazing how warm a few lunges and burpees can get you (ok maybe more than a few!).
God Bless.