Wet low 30F and kind a snowy frozen precipitation coming down most of the beatdown. 10 pax willing accepted the conditions.
warm ups: SSH, IW, MN, AV, Shoulder Tap, Merkens, Mt Climbers
Thang:
Mosey to the Flag: Motivators from 5
Mr. Blimp: round #1
B: 5 burpees,
L: 10 lunge each leg,
I: 15 imperial walker
M: 20 merkins,
P: 25 plank jacks,
S: 30 squats.
Mr. Blimp: round #2
B: 5 burpees,
L: Side Lunge
I: Incline Merkens
M: 20 Monkey Humpers
P: hold plank 5 sec per PAX
S: STep ups 30 (15 each side)
Bruce Lee: An super set consisting of 6 ab exercises: 1. Hammer, 2. heels to heaven, 3. LBC’s, 4. Dolly’s, 5. Crunchy Frog, 6. Flutter Kicks
10 reps,
Colonel Trautman: Pair up and one partner runs 20 yards to the pull up bar and do 5 pull ups while the other partner does either 5 10 regular Merkins then hold Low Plank for their partner to tell them to go and do their pull ups. 2 sets
round #2: one pax does 10 underdogs, while other PAX does wall sits
LL Cool J: Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat = LL Cool J. The “Cool” part is the burpee. 5 rounds
Long mosey back to the shuttle flag
Mary: dealers choice
COT: prayers for Downsize interview, Hot Shots nephew Walter, No regrets conference on 2/4.