Countdown

A very cold 22 degree clear morning was conquered by 6 pax.
DISCLAIMER
PRAYER
COP

WARMUP

• SSH x 25 IC
• TTT SLOW x5 IC (it is a stretch afterall)
• High Knees in place x 10 IC
• Hand Release Merkins x 10 OYO
• Boat Canoe x 10 IC
• Slow Squat Jump x 10 IC
• Wide Hand Merkins x 10 OYO (Kardashian choice-arm exercise)
• Burpee x 10 (Subprime choice-“arm” exercise)
• Everest x 10 (Hee Haw choice- leg exercise)
• Hello Dolly x 10 OYO (Crampon choice- “leg exercise”)
• Heels to Heaven x 10 OYO (Sugar choice-ab exercise)

With the pax choices identified, we had done the 10 (see above-minus TTT) exercises we would do in a rotating fashion, counting down from 10 to 1 reps in rotating fashion throughout the rest of the workout. When all 10 exercises were complete we’d mosey a bit, stop and then do the 10 exercises.  I told the Pax their choice could change at any stop…they just needed to call the audible.

THE THANG
First mosey to retaining wall on other side of creek and raccoon crawled the wall.  Then we did…

• 10 SSH IC
• 9 High Knees IC
• 8 HR Merkins OYO
• 7 Boat Canoe IC
• 6 Slow Squat Jumps IC
• 5 Wide hand merkins OYO
• 4 Burpees OYO
• 3 Everest OYO
• 2 Hello Dolly OYO
• 1 Heels to Heaven OYO

Then mosey to bottom of tombstone hill and did…

• 10 High Knees IC
• 9 HR Merkins OYO
• 8 Boat Canoe IC
• 7 Slow Squat Jumps IC
• 6 Wide hand merkins OYO
• 5 Burpees OYO
• 4 Everest OYO
• 3 Hello Dolly OYO
• 2 Heels to Heaven OYO
• 1 SSH IC

Then Bernie Sanders to the top of Tombstone Hill and did….you get the idea.

Throughout the workout, kardashian was bullish, never altering from his wide hand merkins.  But everyone else threw in some increasingly difficult curve balls.  Hee Haw mixed in some calf raises on the curb, dips on the ampitheater wall and some other stuff that was so painful I seem to have blocked it out.  Subprime introduced varying types of never ending and holding V-up style moves plus a bear crawl and crawl bear up and down a hill plus 6 Burpees (I think he forgot about the counting and rep idea). Crampon decided 8 count man makers were a good idea which gave Sugar the great idea to also do 8 count man makers immediately afterwards. (Sugar said he thought of it first…”that’s what I was going to do” he said.  Sounds fishy to me).  All in all we got some good miles in touring downtown JC and I think the pax got their money’s worth.

MARY
No time….too much suck throughout the thang to have time for mary.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Thanks for keeping me accountable.
ANNOUNCEMENTS

• Q Source immediately following workout at Jeremiah School on Knob Creek road led by Subprime.  Grab yo breakfast and come on over.
• Third F volunteer lifting heavy crap this morning at Good Samaritan at 8:15 immediately after Q source (bring a mask).