13 hard chargers convened with only a slight chill in the air to get their first workout of the week. 3 got after it early for some Run Standard action (FKA extra credit). Here's the lowdown:
WARM-O-RAMA
Mosey around the parking lot, with Butt Kickers, Karaoke, and High Knees. Circle up in the middle of the lot.
SSH x 25 IC
IST x 20 IC
Cotton Pickers x 15 IC
Windmill x 15 IC
THA THANG
Mosey to the big concrete balls (thanks to whoever it was that took notice of how big those balls are)
Bear Crawl, weaving through the balls, Box Jump Burpees back to start.
Crab Walk, weaving through the balls, Box Jump Burpees back to start.
Low Flutter x 20 IC while waiting for the six.
Line up and Sprint to the other side of parking lot.
Mosey to the back parking lot, line up on far line facing the basketball hoops.
Merkins x 10 OYO, run to nets and back
WWII Situps x 10 OYO, repeat run
Jump Squats x 10 OYO, repeat run
CDD x 10 OYO, repeat run
REPEATO! Early finishers hold Al Gore until six finishes.
Partner Up for Partner Wheelbarrows to the nets and back, flapjacking halfway or whenever the Pax needed.
Partner Carries to the nets and back, flapjacking halfway.
Mosey to the picnic tables
Derkins x 10 IC
Dips x 15 IC
Incline Merkins x 10 IC
Dips x 10 IC
Mosey to the wall for People's Chair, Air Presses x 20 IC
Balls To The Wall x 1 min
Repeato People's Chair, Touch dem Heels x 10 IC
BTTW x 1 min
Mosey to the front parking lot, line up and SPRINT to other side, Repeato back
Circle up for…..
MARY
Homer to Marge……Up to Marge and down on a slow 5 count
Low Flutter x 20 IC
Up to Marge
Rosalita x 20 IC
Down to Homer
Up to Marge
W x 10 IC
Down to Homer, Recover.
Shoulder Touch Merkins x 10 IC
Hold Elbow Plank until time, ~ 1 min.
MOLESKIN
Great work by everyone this morning. Strong leadership when the Pax decided to leave doing Al Gore's and repeated the last exercises at the basketball courts to encourage the six to finish strong. No prompting necessary. That's true leadership. Aye.
Thanks to Blackbeard and Red Cedar for posting for the Standard. I thought YHC was going to be sad clowning it. Keep stretching and hydrating Red Cedar, hope your "migraine legs" loosen up soon.
YHC had a couple brainfarts with the exercise names this morning. Thanks to Toxic and the other Pax who reminded me their true lexicon names. Duh.
Keep Hippie's In-Laws in your prayers, as they are going through a hard time right now. Thanks Hippie for that heart felt prayer.
For the record, Bandwagon posted, but doesn't have an ID on the website yet. Your presence was duly noted.
It's always an honor to lead you men. Thanks to Scrappy for EHing me and Mr. Burns for the opportunity to open this workout. There's plenty of open Q spots next week and beyond, I'm encouraging everyone to step up and lead, it's fun and fulfilling!
See you in the gloom. Aye!