If your cold, go stand in a corner…
Because corners are always 90 degrees… or post at The Sword
Seven PAX chose the latter.
Warmup:
- Zig Zag mosey up the parking lot to the top
- SSH x25
- IST x15
- Carrot Puller x15
- Windmill x10
- Mountain Climber x10
- Toy Soldier x10
The Thang:
Grab a cinderblock and get circuit instructions.
1. Max out reps of a cinderblock exercise 2. Paint the lines to the end of the parking lot 3. Bear crawl/lunge walk/broad jump burpees back to the cinderblocks (Choose 1, 2, 3, or a combination. PAX choice) 4. Run a lap around the island back to your block. Repeat this circuit with a different cinderblock exercise each time.
- Curls
- Skull Crushers
- Overhead Press
- Lawnmower each arm
- Bent Over Row
- Block Swings
Blocks back and mosey down to the wall for wall sits.
- Seal Claps x10
- Touch them Heels x10
- Air Press x10
Grab some curb for Muhammad Ali’s x 10
Mosey back to launch point.
Mary:
- Pretzel Crunch x10 each side
- Flutter Kicks x15
- Box Cutters x15
- WWII OYO x10
- LBC x15
Recover, Recover
COT:
Announcements – Christmas Party 2023
Prayers for Ultraman’s mother, and all of the F3 mothers.
Moleskin:
Thank you Ponch for letting me lead these great guys. They were in great spirits and gave total effort on a raw cold Monday. T- Claps!
Thank you Toby for letting me takeover the Q today so I could lockdown my patch.
See you in the gloom,
Bob Ross