February 22, 2018

Merkins and Moseys

Bermuda Triangle, Uncategorized, Weekday

Date: 02/22/2018

AO: Bermuda Triangle

QIC: Gus

PAX: Costello, Cow Bell, Bruce, Lipton, Captain Obvious, Snookie, Soybean, Gus

Conditions: 44F, no rain, very wet ground

WELCOME

DISCLAIMER

Warm-O-Rama

SSH IC x 25
Burpee OYO x 10

* waiting, waiting, waiting in plank position for PAX who had been stopped by the dadgum train to get out of their vehicles and walk to the COP *

Angle Grinder IC x 5
Mommy Maker IC x 10
LBAC IC x 10 (each direction)
Cherry Picker IC x 25
Curtsy Lunges OYO x 10 (each leg)

* mosey to front of Sea Isle Elementary School and back (0.40 miles) *

Shoulder Circuit
(performed with no rest between exercises, 60 seconds rest between sets)

  • First Set
    • 60 seconds merkins
    • 30 seconds alternating shoulder taps
    • 15 seconds mountain climbers
  • Second Set
    • 60 seconds mountain climbers
    • 30 seconds merkins
    • 15 seconds alternating shoulder taps
  • Third Set
    • 60 seconds alternating shoulder taps
    • 30 seconds mountain climbers
    • 15 seconds merkins

* mosey to front of Sea Isle Elementary School and back (0.40 miles) *

Four Corners Slow Leg Burn
Lunge walk forward
Side squat shuffle step left
Lunge walk backward
Side squat shuffle step right
Rinse & Repeat

* mosey to front of Sea Isle Elementary School and back (0.40 miles) *

Mary
Hello, Dolly! IC x 30
Flutter Kicks IC x 30
Not So La-Z-Boy hold until ENDEX

Count-O-Rama (8)

Name-O-Rama

COT / BOM: Tuskegee Airmen as example of Courage

COURAGE: Setting aside fear to turn hardship into grace. #Lexicon

Moleskin: Bermites pushed hard, and we didn’t get rained on.

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