- Workout Date - 01/08/2023
- Q In Charge - Biofreeze
- The PAX - Alfred, Perry Mason, Mrs. Doubtfire, Bib, Bartman, Double Alt, Golden Sombrero, Hardhat, Snowden, Castaway, Punkin Spice, Cockroach, Blue Hawaii, Footloose, Wally, Ahrnold, itunes, FNG-Elsa, plus one more whose name got messed up in the 10 degree weather and was standing between Snowden and Castaway...sorry!
- AO -
SSH 25 IC
Merkins 10 in slow cadence with focus on form (mumble chatter about it being cold and going too slow inspired slower reps)
Sumo squats 10 each leg OYO
Mosey to the pond for elevator around the pond adding new exercise at half-way and full circles:
30 calf raises
40 LBCs Finish with full lap around the pond
Mosey to amphitheater for 11s with dips and crab rolls and much mumble chatter with Sweet Caroline and then Let it Go ringing in our ears, which inspired the naming of our FNG…Elsa
Mosey to the field for Lt. Dan: 1 squat with 4 walking lunges, 2 squats with 8 walking lunges up to 5 squats and 20 lunges (enough to cover the field). Told pax we’d reassess when we got the other side, and since YHC didn’t want to merlot, the reassessment was easy…mosey to the shelter
1 minute amraps
Dips, step ups
Then 2 rounds of partner-assisted pull-ups
Mosey to the circle with encouragement to the pax to MOSEY and not walk since it’s so cold with expected mumble chatter…something about thanking God it was over 🙂
Elbow side plank with leg lifts 10 each side OYO
Rosalita in slow cadence to allow proper form and prevent back injury
Bent knee heel touches-on your back with knees and hips bent to 90 degrees, use abs to keep low back flat on the ground as one leg is lowered to touch the heel to the ground and back up (knee can be bent or straight but straighter is tougher to hold back flat on the ground)…10 double count OYO
Thanks for the good time, ‘Burbs…enjoyed having you!
Goodbye, Ghost Flag. We hardly knew ye.
Posh Spice is who you missed. Great Q biofreeze!
Thanks for the update, Punkin Spice! Glad to have you all out there with us.