6 Pax were represented at #Berean as a Murph warmup. Here’s what transpired:

Welcome/Disclaimer

Mosey to Movie Marquee

Warmarama (IC):

-Side Straddle Hop x20 (40)

-Slow Wind Mill x10

-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10

-IST x20 (40)

-Toy Soldiers x20 (40)

Mosey to Parking Deck for Plank Series (IC):

-Plank for 60 sec

-T-plank x20 each side (40)

-Plank jacks x20 (40)

-Mtn climber x20 (40)

-Pickle pounder x20 (40)

-Plank for 60 sec

On your 6 for Core/Glutes/Thighs (IC):

-Canoe twists x20 (40)

-Suzanne Somers x20 each side (80)

-Pillow talk x20 each side (80)

-Pulse-Up (Heels to Heaven) reverse crunch x20 (40)

-James Bond holds x5

-Freddy Mercury x20 (40)

-Glute bridge extension (thrusters x5 hold/x15 thrusters) (35)

-Reverse crunch with leg extension x20 (40)

-Hurricane Flutters 1) Flutter kick while doing lbc x10; 2) Seated Flutter Kicks with Hallelujah hand-raise x10 (20); 3) Reclined flutterkicks x10 (20); 4) low flutter kicks x10 (20) =(70)

Mosey to Square for (IC):

-Reverse lunge x10 each leg (40)

-Calf Raises x20 (40)

-MH x15 (30)

-Muhammad Ali/Rocky Balboa x20 (40)

-Praying Mantis x20 (40)

Recover, Recover

Mosey down to Sam Furr Rd and across the way to Summit parking lot for the Murph Festivities.

Moleskin:

Airstream, Crocs, Turnpike, Camelback, and Hang Time all got their pre-Murph warm up this morning. All Pax gave 100%. Hang Time isn’t registered in the system yet, but was present and accounted for-even with a bum calf muscle that he is nursing.

It was great to get up in the gloom and spend some time with these hard-chargers today.  Until next time…

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)