Dynamic Warm up
COP – The Usual
The Thang – Cone workout
Cones were laid out next to every tree along road between Home Depot and Buffalo Wild Wings.
Did cones in groups of four. After completing an exercise we ran back to the last cone of the previous set. For the first set we ran to start of parking lot.
# | Area | Qty | Exercise |
1 | Arms | 20 | Merkins |
2 | Legs | 20 | Squats |
3 | Abs | 20 | Russian Twists |
4 | Body | 10 | Bomb Jacks |
5 | Arms | 20 | Wide Arm Merkins |
6 | Legs | 20 | Jumping Lunges |
7 | Abs | 20 | Hello Dollies |
8 | Body | 30 | SSH |
9 | Arms | 10 | Diamond Merkins |
10 | Legs | 60 | Calf Raises |
11 | Abs | 20 | Rosa Lita’s |
12 | Body | 10 | Flying Squirrels |
13 | Arms | 15 | Hand Release |
14 | Legs | 20 | Jump Squats |
15 | Abs | 20 | Freddy Mercury |
16 | Body | 20 | Mtn Climbers |
17 | Arms | 15 | CDD’s |
18 | Legs | 10 | Monkey Humpers |
19 | Abs | 20 | Box Cutters |
20 | Body | 10 | Burpees |
21 | Arms | 10 | Mac Tar Jai |
22 | Legs | 20 | Sumo Squats |
23 | Abs | 20 | Flutter Kicks |
24 | Body | 15 | Donkey Kicks |
Appreciate everyone picking up the cones on the mosey back, while I brought in the six. Oh yea that was me.
Wall sit with 5 bomb jacks each
Mosey to COT
Prayers Jedi – Work Challenges, Homeless
Praises – Da Vinci – New client, Lutefisk’s Mother
Appreciate the support this morning. Much needed.
Cornhole
Out
TClap |
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