11 men decided to leave their cozy/warm beds on this colder than anticipated Monday. Here's proof:
Warm-o-rama:
> SSH x 20 IC……..Cotton Picker x 10 IC……..Windmill x 10 IC…..Merkins x 1 minute
> Mosey around the parking lot.
The Good Stuff (Kenny Chesnut):
> ILCO Sprint around the parking lot…..Sprint the I (short side), jog the rest…..sprint the L (short and one long), jog the rest….sprint the C (two short side and one long), jog the rest……sprint the O (all 4 sides of the lot)
> Mosey to the blocks
- Curl x 15 IC……run a lap
- Skull crusher x 15 IC……run a lap
- Block squat x 10 IC
- Shoulder press x 10 IC…run a lap
- Jump squats x 20 OYO
- Seated squat hold with block x 30 seconds
- Lunge walk end of the parking lot….frog jump x 10 and bear crawl back
- Chest Press x 15 IC
- Mason Twist with block x 20 OYO
- Curl x 10 IC
- Shoulder press x 10 IC
- Merkin burnout – YHC and Qbert merkin standoff in middle bc he challenged Q to keep IC instead of OYO….."if you can't do it, don't Q it"…..needed the push brother…thank you
Sweet Mary:
- Bunyan – one legged sit ups (one leg straight out) IC x 10 each leg
- Qbert – Low flutter x 35 IC
- Bam Bam – "The Bam Bam" (merkin/hop blend, count up from 1)
- Mosey to the cars…Recover, recover
Moley Moley:
- Bunyan is in a boot and still posting….he's my hero
- Two new FNGs this morning who found us on the website, was grateful to have them join as one was in T-shirt and shorts….really made me feel weak all layered up…hope to see both back out again
- Qbert continues to challenge…Everyone…YHC told him thanks for helping get rid of my Low T this am
- Carpet Bagger and The Force wanted less soccer arms when YHC told them we'd be running a bit today…audibled away from more ILCO sprints and went to the blocks to deliver their request
- Screech and Bam Bam crushed the sprints and everything else
- Sunshine and Sandbag said they were headed to get a REAL workout in after….only mildly offended…
- Tuffy made fun of Qbert's truck (he has the same, exact truck) and he quickly became my best friend….we might even do karate in the garage later…
- Thanks to everyone this morning for pushing me and for the opportunity to lead. Until we meet again…