Thanks Donho for killing the WIB


7 for the Standard (approximately 2.5 miles)

11 Gloom Warriors showed up the Mighty Oak to kick humpday in the teeth. 

Warmorama

Mosey around the parking lot along with butt kickers and high knees.

Grab a block and zamporini to the corner of parking lot

Blocks down and mosey to the Big Balls and circle up

30 SSH IC

15 Cotton Pickers IC

20 Mountain Climbers IC

Arm Circles

The Thang

**THIS WAS GOING TO BE A WIB AND DONHO MADE FUN OF WIB'S SO WE CHANGED IT****

4 Corners. 

Corner 1 – Chest/Back

-Mericans X 10

– Dericans X 10

-Incline Mericans X 10

Broad Jump Burpee to the next corner 

Corner 2 – Legs

20 IC Squats

20 Jump Lunges

20 Quarter Turn Jump Squats

Run to Corner 3

Corner 3- Abs

-30 WWII Situps

-30 Low Flutters

-15 IC LBCs (Crunchy Frog audible on 2 and 3 round)

Run to Corner 4 (Arms)

-Grab a Cinderblock

10 IC OH Press

10 IC Full Curls

10 IC Skull Crushers

Mosey to the Big Balls and Repeato, Repeato 

-3 total sets. 

Audibles 

-Bear Crawl half way between 1-2 then switch to Broad Jump Burpees

-30 WWII changed to 20 WWII for the sake of time and Jimmy O

Recover Recover

Moleskin

****NOTE—–Almost all excercises were done together.  All Pax called out cadence and are now going to sign up on the website to Q.

***No Mary since abs were included in this WIB i mean workout

-Caboose and travolta were crushing the Burpees and bear crawl. Strong work.

-Travolta has great form…if you look at him while you are doing your excercise you will realize you are doing it all wrong…all kidding aside you are a beast 

-This was a nice change up from the standard workouts of burpees and sprints.  It was great to stay together and all particpate.  

– I am honored to spend time with all of you this morning, and I hope this helped start your day out on the right foot.

 

Until next time,

Burns