Friday 1/25/19 @ 5:30am. Even with the Q sheet in hand, going with some off-the-cuff input from the PAX can make for a great work out.
Conditions: An ideal 25 degrees created a crisp, clear morning to hit it.
Disclaimer accepted by all
SAMPLE Warm Up:
SSH Casey Kasums/Neck/Trunk, Abe Vigodas (OYO), Merkins, Mountain Climbers
Peter Parkers, Lunges (IC)
MOSEY – Enhanced
Around church, then around the east entrance p-lot between the following exercises with 3 laps/intervals per event:
- Alligator Merkin – alt. stepping hands forward combined with Merkin for each reps (like an alligator walking) – 20
- Dan Taylor ‘Lt. Dan’ mod – 3 squats followed by 3 lunges
- Spider Crawl (per Iacocca) – begin in Merkin position, walk feet forward as far as possible w/hands on ground, until upright, then walk hands back down, moving forward to Merkin position – for 8 parking spaces (killer! – we moved on after 2 intervals).
Abs Over Easy
American Hammers
Freddie Mercury
LBC’s
Flutter Kicks
Block Party
Military presses
Pull-backs
Curls
Pass-the-Block (not the buck) – with the PAX backed into a circle (per DS’s suggestion), we passed 2 blocks separately around to each other, 60 seconds per direction
Mary – Dealer’s Choice
LBC’s, WWI’s, Carolina Dry Docks
COR, NOR, COT
Group pic by the flag finished a good Friday morning