The Prancing Leopard

(Posted by Market Timer on behalf of Frehley)

Snowflake and Honey Bee joined me (Frehley’s Comet) for a pre workout with Kettle Bells at 5:30. Once again, Camacho shows up for 10 minutes for a quick couple of sets with his wife’s walking weights…. FC also pulled out his wife’s leopard print ear warmer headband and almost earned himself a rename, but we let it slide.

Then the workout began  – Warm ups in cadence:

Side Straddle Hop x 25

Squat Jacks x 12

Lunges x 20

Merkins x 15

Monkey Humpers x 15 (Market Timer favorite). Grab ankles in squat position and raise and lower your glutes up and down… Actually these hurt if done correctly.

To second knee wall around the lake and did 4 exercises (2 rounds each at 15 reps)

Dips, incline merkins, jump ups, sitted knee raises (abs)

We ran 1 1/2 laps around the lake and met at the fitness trail for a “Mini Murph”

50 chin-ups or pull-ups (5 sets of 10)

100 merkins (5 sets of 20)

150 squats (5 sets of 30)

Mosey to parking lot above the fitness trail and did multiple exercises between sprints (sprint to middle and do the exercise, sprint to end and do the exercise, back to middle and do exercise). Repeat until the following exercises were completed:

Mountain climbers x 20
Burpees x 5
Carolina dry-docks x 10
Merkins x 10 with 2 6-inches for a 10 count
LBC’s x 20
Heels to Heaven with Dolly’s x 10
Bicycles x 15
Flutters x 15
Protractors
Mason Twists x 15
Bear crawls for 1 set in lieu of sprints.

Mosey to grass beside the lake and finished with Jack Webb ladders:
Merkins up to 5 and back down to 1 and shoulder presses up to 20 and back down to 4.

Mosey back to the Vine parking lot and closed with 30 Merkins.

COT