Conditions: Clear and Cool, Temp 34 degrees at start and 40 degrees at end

QIC: Swan

Pax: 3. Spiritfingers, Booger, Swan

The Thang:

Warm up:

• LAC ×15 Forward IC
• LAC ×15 Backward
• Thru the Tunnel IC ×15
• Imperial Walkers ×10 IC

Mosey To Street

4 Corners:

• 25 merkins
• 25 squats
• 25 merkins
• 25 squats

Mosey To Court

Gorilla burpees and flutter kicks.

• Gorilla Burpee ( gorilla burpees are when you jump up grab the pull up bar do a pull-up come down go down and do the push-up jump back up jump up grab pull up bar do another pull up ) three sets. 10, 8, 6. To be honest this was going to be three sets of 10 gorilla burpees each but I tried it at home and I couldn’t do 3 sets so I modified it.
• Run to other side of court between Burpee sets; 20 2 ct. Flutter kicks
• Lunge Back

Next:

Weighted full body crunches and merkins.

• 10 full body weighted crunches( weighted full body crunches are you take a 10 lb plate stretch out with the plate in your hands do the crunch, place the plate on your shins extend back out do the crunch again pick up the plate and extend out, that’s one). Then football hero across the court.
• 20 regular merkins. Back pedal back to the beginning.
• 10 weighted full body crunches. Football hero across the court.
• 20 wide arm merkins. Backpedal back to the start.
• 10 weighted full body crunches. Football hero back across the court.
• 20 diamond merkins. Backpedal back to the start.

Mosey to the hill.

• Run down the hill and do 20 2 ct. Freddie Mercury’s. Run back up the hill.

Go to the wall:

Manups on the wall and then weighted Big Boy sit ups with the 10 lb plate.

• Do a man up on the wall then grab the 10 lb plate and do a big boy sit up. Start at 1, jump down, jump back up do 2 BBS and so on until you get to 10 big boy sit ups.

Mosey to the side parking lot.

Bear crawl suicides with 90° leg raises.

• Start with 5 toe touches with the 10 lb plate.( lay on back legs at 90 degrees reach up with the 10 lb plate and touch your toes Engage the Core).
• Run to the first cone and do 5, 90 degree leg raises. Then bear crawl back to the start.
• Repeat toe touches and run to the next cone do 10, 90 degree leg raises and bear crawl back to the start and so on with 15 and 20, 90 degree leg raises at the end and bear crawl back to the start.

Mosey back to the Center parking lot.

COT: I really appreciated the two guys that showed up for my workout on a cool Saturday morning. Both booger and spiritfingers killed it.

BOM: Spiritfingers gave a great prayer