9 men were not afraid to brave the cold this morning. Here's what we accomplished:
Warmorama:
Run around parking lot, high knees & buttkickers.
20 SSH IC
10 Toy Soldiers IC
10 Cotton Pickers IC
10 Windmills IC
10 Imperial Stormtroopers IC
10 Mountain Climbers IC
The Thang:
100 merkins, 200 LBC's, 300 squats
Round 1:
Partner 1 Merkins x 10 while partner 2 planks, switch at 10, and repeato until they reach 100. Run to end of lot and back.
Round 2:
Partner 1 LBC's x 20 while partner 2 holds legs out at 6", switch at 20 count, and repeato until they reach 200. Run to end of lot and back.
Round 3:
Partner 1 Squats x 30 while partner 2 does Al Gore, switch at 30 count, repeato until 300 reps. Run to end of lot and back.
Time for some mobility (courtesy shoutout to GG of course):
Cobra stretch
Downward Dog with calf stretches
Pidgeon stretch
Runners stretch
Mosey Chipotle and grab a block.
Full curls x 10
Skull crushers x 10
Bent over row x 10
Chest press x 10
Shoulder press x 10
Run lap
Repeato x 2
Mosey to stage for Mary
Rosalita x 15 Deep Dish
Low Flutter x 15 Tuffy
Shoulder Touch Merkin x 15 Snake Eyes
Very little Mumblechatter this morning, as the PAX concentrated on getting stronger (and keeping warm…)
Welcome to Hang 10. Sign up for the website. The sooner you do, the sooner you get the secret handshake and decoder ring.
F3 will have a float at the Christmas parade this weekend. Spots available for coffeteria on float and/or workout while walking. Join the fun!
It's an honor and a blessing to be able to get up and lead. Thanks to the PAX for the strong effort.
Deep Dish