also included special guest "Crab Legs" not on the website
Good Morning
An awesome group of 9 men showed up on a cold monday morning. My car said 28 degrees and its heated seat was very difficult to leave so I appreciate the effort made by those who showed up to start the week off right.
Warm Up
Can't stay warm standing around the parking lot talking football so we started with a mossey. First exercise was to leapfrog the 10 "Big Balls" out front with a merikin after each. Plank until everyone finished then run around the school. Circle up for SSH 25 IC, Burpees 10 OYO, SSH 25 IC.
Thang
Everyone grab a block and walk around the blacktop track while performing the exercises below:
15 Curls IC
15 Skull Crushers IC
15 Shoulder Presses IC
Blocks down take a lap
Block Lunges for 20 yards
20 Block Lunges IC
Block Allen Iverson's for 20 yards
Blocks down take a lap
15 Block Plank Jacks IC
Bear Crawl pushing block for 20 yards
Crab walk with block on your chest for 20 yards
Blocks down take a lap
10 (8) Count Burners
Blocks down take a lap
Zamperini back to the start
Mary
First man picks up the Grand Oak Oversized Block and calls a Mary exercises for the Pax while he completes 5 Block Curls IC, 5 Block Shoulder Press, 5 Block Chest Press. (Various good Mary exercises were called and on call for mericans)
COT
Strong group today thanks again to all who showed. I was running over today so rushed it a bit at the end and a few people including yours truly missed out on the Oversized Block. That said my conscience is clear as I came early and tested it out to see if it was safe. That's when I determined I couldn't handle the sight of blood before my morning coffee and cut out the Skull Crushers.