Week 2 for the new Indian Land expansion is still looking STRONG. I will have to admit though that as I woke up Monday morning to another humid gloom I was thinking that I could possibly be the only one out here today knowing that a MURPH was in mine and possibly others [not] attending future. But as I happily drove into the parking lot I had already found our two strong dedicated tribesman (whom I should have never doubted) waiting there for YHC – EARLY and ready to roll.

Warm Up

Again, knowing that a MURPH was in our future, the plan today was to stick to anything that did not engage running (legs) and or merkins/pullups (upper body). So today was strictly CARDIO and CORE.

3 rounds of 9 exercises, getting faster each round and ensuring full speed by the 3rd round (this may be stolen from another popular WO, will not name names – you will probably figure it out if you have done it).

• Jog in place
• SSH
• Log Jumps
• Heisman
• Double Heisman
• Butt Kickers
• High Knees
• Vertical Jumps
• Mummy Kicks

The Thang

• Sphinx Plank Crunch
• Single leg walk-out to Sphinx Position (10 each leg)
• Half Angel (10 each side)
• Roller Boat
• One leg lateral leap squat
• Screamer lunge
• Standing Roll
• Plank Burpee
• Banana Crunch (pretty much banana position with a crunch worked in multiple times)
• Standing Dive Bomber (Burpee while keeping your legs straight and falling to push up position and pushing yourself back up)
• One legged Burpee (exactly as it sounds – 10 each side)
• Superman

Warm down “the new cool down”

Basically just repeating our warm up except starting at full speed and gradually getting slower.

Great job all around to the Tribesman who stepped it up for a CORE/CARDIO throwdown this morning. Also, a VERY nice compliment to the MURPH – which is still leaving me sore!