7 Vikings were right at home in the freezing temps at NMP.
WARM-O-RAMA
Mosey around parking lot and circle up
SSH x 20 IC
Cotton Picker x 10 IC
Slow Windmill x 10 IC
IST x 10 IC
Toy Soldier x 10 IC
THE THANG
1 burpee then run lap around parking lot
2 burpees then run lap around parking lot
REPEATO up to 5 burpees
Mosey to rock pile and get a rock
Curl x 10 IC
Skull Crusher x 10 IC
Bent over row x 10 IC
Run down to bathroom and do 10 squats
Run back to rocks
REPEATO decreasing reps by 2 down to 4
Mosey to covered picnic tables by basketball courts
Half the group runs to end of courts and back while other half does:
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Dips x 20 & Air press x AMRAP until running group returns
Flapjack and REPEATO with:
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Step-ups x 5 each leg & decline merkins AMRAP
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Squats AMRAP
Mosey to lower lot for 4 corners
Corner 1: Merkins x 10 IC
Sprint to Corner 2
Corner 2: Alternating Lunge x 10 IC
Sprint to Corner 3
Corner 3: Jump Squat x 10 OYO
Sprint to Corner 4
Corner 4: 8 count bodybuilder x 5 IC
REPEATO but decrease reps by 2
Mosey back to upper lot for Mary
MARY
LBC x 15 IC
Dying Cockroach x 15 IC
Freddy Mercury x 15 IC
Low Flutter x 15 IC
J-lo x 10 IC
Pickle Pounder x 10 IC
MOLESKIN
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Thanks everyone for coming out in the frigid temps.Good way to work off the extra Christmas calories….or make room for more!
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Thanks Stromboli for the Q.It’s been a while since I’ve been to a weekday Isotope AO.
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I don’t recall much mumblechatter but solid Coffeeteria session afterwards though.
See y’all in the gloom,
Ty Webb