Inmates are running the Asylum

Inmates are running the Asylum

QIC: Blue Screen

Pax: Fuse Box, Swimmers, Loafer, Shop Dawg, Schnitzel, Flanders, Mayhem, Sledge-O-Matic, Posse, Bunyan, Ice9

• Hosted Mash where 5 started and 4 finished (Bunyan dropped mid-workout).  Ice9 was a guest host Mashing for first time at Asylum.  Groupies everywhere!
• Swimmers got upset because I got his pretty yellow shirt wet/dirty with T-Merkins.  I also did T’s to get Flanders yellow shirt dirty also!
• Shop Dawg appeared from a vapor out of nowhere about 15 minutes in to the workout
• Cold, dreary, but we completed it all with smiles (all except Stu, he never smiles)

Pre-Stretch

Arm circles
Calf stretch
Running stretch
Jimmy Dugans center right left
Right hand/Right foot and pull  leg up and back
Side straddle hops
Mosey To health clinic

Grab rocks
Run to Hickory Tavern and back
20 rock chest presses
Run
20 rock overhead presses
Run
20 sit up presses

Run to Petsmart
4 corners
10 Center chin-ups or durkins
Corner 1    20 jump lunges (1 is 1)
Corner 2   5 Burpee’s
Corner 3    10 big boy sit-ups
Corner 4     5 T-merkins

Run to neighborhood and left to bottom of cul-de-sac.   Run backwards/karaoke alternate top of cul-de-sac and @ each light x5 Whatever you choose… leg exercise. Side lunges speedskaters jump squats

Back to Petsmart
20 donkey kicks

Run to curb and back
Repeat twice then COT