4 high impact men came out to face the bitter mid-20 degree temps the man above challenged us with this am.  Goal of the morning – keep moving!

After the quick disclaimer, and before any digits started to freeze up, we started out with a nice little mosey around the track with some high knees and butt kickers.  This was followed up with warmups including: SSH (x20), Imperial Walkers (x10), hillbilly walker (x10), windmill (x10), mountain climbers (x20), merkins (x10), Moroccan night club (x20), and low slow squat (x10).

Now that the PAX were “warmed up”, it was time to keep the blood flowing!

We started out with a nice Indian run called the Bataan death march – so many good ideas in the Exicon!  This exercise included the last person in line falling behind to do a rep of the exercise noted below, and then catch up to the running group when the new last person would do the exercise, runner would go to the front of the line in Indian run style, and so forth.  We did 3 reps / cycles which took us almost one lap around the track.

• 1st up was 5 burpees
• 2nd was 5 diamond merkins
• 3rd was 5 wide arm

Next up was a mosey over to the low brick wall where we circled up for the “ATM” (another exicon gem).  This included the exercises below in cadence.  We did this twice…we needed to stay warm!

• 15 alternating should touches (4 count = 1)
• 10 tempo merkins (1,2,3 down; 4 up)
• 10 fast merkins OYO
• 20 american hammers (to mix it up)

We stayed in the same area and took advantage of the wall staring at us.  Taken from the exicon and modified was the “wall of fire”.  Everyone starts out with Peoples chair, while the last person in line does the exercises below while everyone else relaxes in their “chair”.  Once OYO exercise is done, PAX joins the wall and the next PAX goes…and so on.

• 10 CDD
• 10 LBC
• 10 flying squirrels

Since our legs were burning, we decided as a group that we wanted to take the #LacesIn challenge when given 2 options for the last exercise of the day (way to step up Lil E)!!  We mosey’d over to the big hill going to the bigger parking lot where we did some Jacob’s ladder.

• Started w/ 1 bomb jack at the bottom of the hill
• Ran up the hill
• Then 6 dive bomber at the top of the hill (then ran back down the hill…)

This took us to the end of our keeping warm session so we headed back to COT for 1 min of abs

• 30 seconds of flutters
• 30 seconds of freddy mercury

Wrapped it up with name-o-ramma, announcements, prayers and praises.  Nice work today men – had a great time with the small group. Maybe we can double our crew next time around with a 10-20+ degree temp change!

Shady