Date: January 14, 2019
Weather: Around freezing, maybe a few degrees above. No wind, no precipitation. Felt pretty good overall.
PAX: Zebra, Sous Vide, Count Chocula, and Incognito
Q: Incognito
Warmup: Boxer shuffle, Arms Circles, Michael Phelps, Imperial Walker, Downward Dog Calf Stretch, Frankensteins. Tried to do a partner back squat, but Count Chocula was the only one strong enough to do it. Incognito attempting with Zebra on his back was an epic fail.
The First Thang: Quarter Pounder
25 Merkins
Sprint to the first break in the parking lot, 50 air squats; sprint back
Sprint to the second break in the parking lot, 75 mountain climbers; sprint back
Sprint to the end of the parking lot, 100 SSH’s; sprint back.
90 second plank
The Main Thang: Starfish Rotation – 6 stations setup in a starfish shape. 16 reps at each station.
Merkins
Coupon Lunges (1 is 1)
Big Boy Situps
Coupon Squat
Overhead Press
Hop-Overs (1 is 1) – hop over a board sitting on top of 2 coupons
In between stations sprint to the center, do 2 burpees, then sprint to the next station. We did this for about 15 minutes or so.
The Final Thang: Went to the little shelter at the top of the parking lot for some tricep work.
Tricep work consisted of 3 exercises:
One armed military merkins (with second arm out wide to assist).
Tricep dips on the benches.
Lying down tricep extensions (skullcrushers) with the coupon.
We did these 3 exercises in a row, then rinse and repeat. A total of twice.
Closing: 4 Mary exercises
90 second plank
Box Cutters
Starfish Crunch
Over-under Boat with a stick
CoT