Good morning. After the joy (not happiness) of yesterday’s 20yr 9/11 remembrance workout, I recognized the need to have a co-Q for my Q today at The Colosseum. After all, we’re celebrating two birthday’s, DaVinci’s & mine, I was sore and not sure what I had in the tank, but mostly because I want to share the opportunity with a brother. Fortunately, Punch List obliged my request.

Here’s what happened:

Mosey to the back lot (basketball courts).
51 + 1 SSH for DaVinci
41 Mountain Climbers
6 or so Wind Mills
41 LBC’s oyo

Mosey to the lot further in the back with the short wall and line up on the white line.
Run to the wall, 20 Muscle Ups then 10 Over & Backs which is quite literally, jumping over the wall and jumping back over. Do this 10 total times then plank at the white line for the 6.

41 American Hammers (of course) with a stop after 31 to catch a breather and ensure proper form for the final 10 reps.

Hand off to Punch List

Head back to the left side of the basketball court for multiple sets of Suicides.
5 Butterfly Sit-Ups
Run to the foul line and back
5 Butterfly Sit-Ups
Half court and back
5 Butterfly Sit-Ups
Opposing foul line and back
5 Butterfly Sit-Ups
Opposing base line and back

Repeat the same lines but now, perform 10 Prisoner Squats (w/ a jump).

Then, repeat it with 10 Hand-Release Merkins.

Then, repeat that with 5 Burpees (put the nail in the coffin on this one).

Lastly, for the finisher. Bear crawl suicide with a Merkin at each turn around.

Yeah, that was a great idea, enough of that nonsense…hand it back to Maximus.

For the final minutes, we made our way to the light post at the bottom of the hill going up the back road.
Run to the next light post, perform 4 Spiderman Merkins + 1 Burpee.
Run to the next light post, do the same.
Continue until 0555 then make our way back to COT.

Plank for the final 60 seconds with some intentional thinking for the last 30sec.

Thank you for the Happy Birthday wishes but more importantly, your presence.

DaVinci, I love sharing this day with you.

Punch List, thank you again.

Until next time,
Maximus