The Wise Guy

The Wise Guy

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

1-Mile Running Warmup
(stop every .10 miles for):
•SSH x 10 (IC)
•Imperial Walkers x 10 (IC)
•Plank Jacks x 10 (IC)
•Mtn Climbers x 10 (IC)
•Merkins x 10 (IC)
•Low Slow Squat x 10 (IC)
•LBC’s x 10 (IC)
•H2H x 10 (IC)
•Jump Tucks x 10 (Civ Count)
•Mary Catherines x 10 (Civ Count)

Mosey ~.25 mile

The Wise Guy w/ Coupon:
•Curls x 20 / Run .10 mile
•Tricep Ext x 20 / Run .10 mile
•Overhead Press x 20 / Run .10 mile
•Squat x 20 / Run .10 mile
•Bent Over Row x 20 / Run .10 mile
***Repeat, but drop reps to x 10 / Run .10 mile in between again

Run .25 mile, find a spot for: Merkin / LBC ladder
(start at 10/10, work down to 1/1)

Run .25 mile,
•(50) Squat Air Presses (Civ Count)
•(25) Air Donkey Kicks (Civ Count)
•1-minute Plank

Mary to finish up:
•Dolly x 20 (IC)
•Freddy Mercury x 20 (2=1)
•Gas Pumps x 20 (Civ Count)
•Flutter x 20 (2=1)

Extra Credit:
•American Hammer x 20 (IC)
•Hip Dips  x 20 (10 each side)
•.25 mile run
•Coupon curls x 20
•Pistol LBCs right leg x 25
•Hold out both legs six inches for 10 seconds
•Pistol LBCs left leg x 25


Thanks for taking us out M (as she had been roped in for video duties this morning)


This morning felt great.

Keep perspective in mind this week gents, you can do this.

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