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