13 PAX took showed up to an icy leg workout. YHC gave the disclaimer as a not-a-professional and also to watch yer six as there were some dicey looking patches of potential black ice.  With the legalese out of the way, we were off.

The Thang

Dynamic Warm-up launch in the Chik-fil-a lot:
Walking Imperial Walkers
Toy Soldiers
Mosey to the lower lot for a lap with Monkey slides, high knees, butt kickers.

COP:
Slow Sumo Squats
Jumping Lunges
Squat Walkers (4 count exercise, squat on 1, elbow-to-knee on 3)
Freddie Mercuries
LBC
Monkey Humpers
Squat Raises (4 count exercise, Squat on 1, calf raise on 3)
Al Gore (no plank today, instead squat and extend your arms and hug the invisible tree)

Quadraphillia  for 5 minutes on the Chik-fil-A lot hill down to the stop sign.

Mosey back to lower lot for some recovery, aka Guantanamo.

COP Redux:
Squat Raises
Monkey Humpers
LBC
Freddie Mercuries
Squat Walkers
Jumping Lunges
Slow Sumo Squat
(YHC is so creative)

After another round of Al Gore tree-hugging we moseyed over to the curb.
OYO, Lieutenant Dan (squat then 2x lunges) down to first crosswalk.  Upon arrival do a little River Dancin’.  20 step ups or 20 jump ups for extra moderate-ness.  Rinse n repeat back to first crosswalk.  Repeat until Q called time.

Jailbreak home to the shovel flag.

Moleskin
Always an honor to lead this group, especially as the slowest horse in the barn. I was happy the storm was a bit of a bust snow-wise, since I didn’t have a plan B if the lots were deep with snow.  This was my first post in about 2 weeks due to a nasty muscle strain and did it sure feel like it.  My weinke called for a couple of laps around the lot doing monkey slides, high knees, and butt kickers but I had to audible out due to lack of wind.

Great seeing some newer faces as well as the regulars. Everyone did great despite the rust on the Q slowing things down (not to mention the having trouble getting the Squat Walkers right.  Note to self, practice before demoing a new exercise).  Was a little worried someone (read: me) was going to wipe out on the Quadriphillia (no, I don’t get the exercise name either) but everyone made it through.  Nothing like running up a hill backwards to feel it.

Looked like it was the cleaning crew’s day off as the lot was uncharacteristically dirty with litter, but it added to the spice of Guantanamo.  Glad #TheSwamp didn’t siphon off too many folks so we had a decent circle.

Finally heard a little mumble chatter when Lt. Dan was called.  One thing is for sure, we all got our weekend quota of squats and lunges in.

Remember 40-Day Challenge for lent.  Bring snacks to the AOs
CAH workout starts up soon.  Great cause.  Chicken Hawk is your Site Q.
Prayers for the homeless, persecuted Christians, and for ‘Stang and his father who had hip replacement surgery.  ‘Stang is carrying the load in his absence.  Also prayers for our brothers on the DL.  Hope you all are back healthy soon.

Old Bay is your Q next week. AYE!