Warm-o-rama:
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SSH x15 (In cadence)
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Imperial Storm Trooper x 15 (IC)
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Windmill x 10 (IC)
The Thang:
Run to DUMC, pick up a paver and head to the top of the parking lot
The workout:
5 cones set 20 paces apart define 4 zones
Each zone included the following exercises:
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Curls (with paver) x rep
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Mason Twists (with paver) x rep
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Lunge walk to the bottom end of the zone
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WW2 sit-ups x rep
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Merkins x rep
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Bear crawl back to the top end or the zone
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Squat shoulder press (w/ paver) x rep
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Skull Crusher (w/ paver) x rep
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Lunge walk to the bottom end of the zone (w/ paver)
Up the Ladder:
Zone 1 – 10 reps
Zone 2 – 15 reps
Zone 3 – 20 reps
Zone 4 – 25 reps
Mobility minute: downward dog, upward dog, right and left leg pigeon
Down the Ladder:
Zone 4 – 25 reps
Zone 3 – 20 reps
Zone 2 – 15 reps
Zone 1 – 10 reps
Run back to “The Green”
Mary:
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W x 12 (pusher)
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Crab walk heal touch x 11 (stump jumper
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Freddy Mercury x 10 (heister)
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Heals to Heaven x 10 (Bijou in spirit)
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Low Flutter x 20 (Bullwinkle)
Nakedman Moleskin:
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FNG1 = Heister
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A terrific group of highly motivated men, full of mumblechatter killed the workout today.
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25 degree weather was terrific
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Thanks to Mini Me for EH’ing me … he’s dreamy (you know the story). Be dreamy to somebody else … NOW!