Stupid Shoulder Day

Stupid Shoulder Day

Cold and damp greeted the PAX as they climbed out of cars in the MRHS lot this morning.  What was waiting for them was probably much worse.

Warm up: Mosey up to the porch area with picnic tables.  Stretching, 10 IWs, 5 seal merkins, 10 man maker merkins, and 5 8 count burpees all IC with demos to show everybody the exercises for later in the workout.  20 squats IC.

The Thang: Grab a bench. 10 side step ups per side.  Then the Jack Webb of derkins and hip slappers.  Went up to 5 derkins/20 slappers before coming back down.  Honestly I can’t believe I brought this back out.  Seriously hard.  20 squats OYO until YHC could breath again.

Mosey to the back of the school.  Mary for the six and a set of Morrocan Night Clubs to loosen the shoulders up.  Then the killer… at each street light, do one 8 count burpee, 2 man maker merkins, 3 seal merkins and multiply the reps by the street light number.  So 1,2,3 then 2,4,6 then 3,6,9, etc.  We made it to 5 until it was obvious that we should not continue.  Mary for the 6.

Mosey to the globe and the next set of street lights.  This time the exercises were jump squats, lunges, and squats in the same counting format.  This one not as bad.  End at the front of the HS and Mary for the 6.  Kudos to Bottlecap here for calling some very good plank/core work that I will absolutely steal for my next Q.

Partner up.  P1 runs the lap while P2 does: 20 flutters, 20 dollies, 20 LBCs on repeat.  3 rounds.

Finish with some running and burpees.

Announcements: Furniture giveaway for Christ Closet.  See Shop Dawg.  Its 10-1 this Saturday.  Rice and Beans Wednesday nights.  See Centerfold.  Sign Up Genius for cooking meals for F3 Pax (whose name I missed, sorry!)