It was cold…..
We had blocks…..
We had 80’s Rock…..(See NMS for playlist)
Let’s do this…..
With a starting temperature of 22 degrees, there was no time to hang around. Today’s workout was meant to move quickly and keep moving.
18 PAX, No FNGs
Warm Up
After a quick Pledge of Allegiance, it as time to get the blood flowing and temperature up.
Two loops around the parking lot then a circle up
SSH * 15
Sir Fazio * 15 forward and backward
Good Morning * 10
15 Squats
Left/Right Calf Stretch
15 Merkins OMD/OMU
20 Plank Jacks
Thang 1 – Hill Work
Pax double timed over to storage shed to retrieve cinder blocks.
Blocks transferred to the top of the hill to be used in 11’s.
Star jumps at the top of hill.
Run with blocks to bottom of hill (with blocks held overhead).
Burpees at bottom of hill.
Lunge walk back to the top (with blocks held overhead).
Thang 2 – Obstacle Course
Blocks lined up in two rows, 10 feet apart.
PAX divided into two groups to traverse the blocks.
Group 1 does bear crawls while Group 2 does crab walk.
Flap Jack so everyone gets a change to negotiate both obstacles.
Mary
Hello Dolly
Freddy Mercury
Dying Cock-a-roaches
Have a nice day
Announcements
KKC this Saturday with pre Murf with rumors of a hot dog eating contest later in the day
Sosa and Baconator are leading a stretch seminar at JC Park. Details on Slack
Tortoise Site Q change next Wednesday, 2/6, with Second F afterwards
Dante’s Peak Site Q change this Friday, 2/1. Second F at Panera afterwards
Prayers
Ausfahrt recovery
Dave’s family recovery after Joanne’s death
Swags M
Snots M
Close friend of Imp
Spartain took us out
NMS
Without the motivation of F3, there is absolutely NO WAY YHC would work out at 5:30am at 22 degrees. Thanks men.
The PAX did a good job of moving those blocks. You certainly don’t need a gym and a monthly fee to work out.
The most disturbing event of the entire work out was when the Rock Legend, Mr. Bob Seger himself, was rocking out to Hollywood Nights over the blue tooth speaker. A PAX comment of “Is that Foreigner” came from a middle aged PAX who should have known better…..Red Ryder took great offense. YHC just shook his head. What do you do with that…..
Play list:
Nickelback – Rock Star
Ozzy Osbourne – Crazy Train
Kansas – Carry On Wayward Son
Guns N Roses – Paradise City
Bob Seger – Hollywood Nights
Heart – Barracuda
Linkin Park – In The End
YHC Out.