Warm it up Kris

Event Date

Nov 29, 2018

AO


6 men dealt with the cold temps this morning at Cobalt.

Warmorama

  • SSH 20 IC
  • Cherry Pickers 15 IC
  • ATM – 15 Alternating shoulder touches (4 count), 10 Tempo merkins (4 count – 3 down, 1 up), 10 Merkins IC (fast count)
The Thang

Run to front playground from clubhouse (~9/10 mile) with 1 stop:
 
Circle up:

  • High plank – 15 alternating shoulder touches IC (4 count)
  • High plank – alternate arms to sky – 10 count each arm
  • Low plank – 10 count  
  • Plank jacks – 10 OYO
  • Mountain climbers 15 IC

10 burp-ups (10 burpees + 10 pull up – alternating between) OYO
10 Dips OYO
10 Decline mericans OYO
10 CDD OYO

 

Run to clubhouse from front playground (~9/10 mile) with one stop:
 
Circle up:
High plank – around the world 10 counts
High plank – alternate arms to sky – 10 count each arm
Low plank – 10 count
Plank jacks – 10 OYO
Mountain climbers – 15 IC

Merkins – 10 IC
 
AYG run for last 1/3 mile 

 
Mary
  • High plank alternating toe touches – Surf and Turf
  • Freddy Mercury – Natty Lite
  • Low flutter – Arizona
  • Box cutter – Mojito
  • Happy Crunchy Frog – Hambone 
Moleskin
  • Great showing for a 26 degree morning 
  • Good to see Hambone again – good stories from Pax – "one ball" and "Steve" stories were Pax favorites
  • Natty seems laser focused on the tennis tournament this weekend or maybe it was on the cream ale he's brewing to share with his competitors
  • Extra credit to Mojito for running to the workout – training starting for his next big race
  • Surf and Turf working through a virus – still rocked the workout
  • "Arizona is just swinging" – Natty Lite
  • Couple new exercises added this morning from Q's research on F3nation.com – will get the counts right next time around
  • Solid work today men. Always an honor to lead!