6 men gathered in the gloom (which was surprisingly pleasant) to get better. Hawg had the flag and decided not to bring it out, so we had to settle for the virtual flag. It draws a similar theme to Cowbell being awake today and decided not to post, so we had to settle for a virtual Cowbell.
Anyway, let’s see what we did today, but first…
DISCLAIMER
The Thang
Grab a small rock. We will be doing a lot of reps.
Round 1)
30x Rock Jacks IC
20x Rock Top Shelf Twist (R)
20x Rock Top Shelf Twist (L)
30x Rock Marches
Recover w/ 10x Burpee OYO
Round 2)
30x High Knees w/Rock IC
30x Rock Squat-Reach IC
30x Backward Rock Lunge Hops IC
Recover w/ 10x Burpee OYO
Round 3)
30x Hop Over your rock IC
20x Balance Knee Pulls w/ Rock (R) OYO
20x Balance Knee Pulls w/ Rock (L) OYO
30x Rock Pivot Lunges IC
Recover w/ 10x Burpee OYO
Round 4)
20x Alt. Side Lunges w/ Rock IC
12x Chair Pose w/ Back Lunge OQC (a.k.a On Q’s Command)
Recover w/ 10x Burpees OYO
YHC checked the watch and we still had 15min left! No mosey workouts are definitely a time saver. Anyway, let’s walk about 15 feet for some plank work. Hawg didn’t like the moving around part, but I assured him it was only to the other side of the tree.
8ish MOM
1min x High Plank
1min x Wife Pleaser Hold at the top (still no eye contact allowed)
1min x Side Plank (R)
1min x Side Plank (L)
Repeat one more time.
Walk back over to our rocks and return them home. Circle back up one more time.
Plie Squat work:
Hold low squat with toes and knees pointing about 120 degreesish, and follow the Q:
10x Straight Arm Claps (In and Out) IC
10x Straight Arm Claps (Out and Above Head) IC
10x Forward Arm Circles IC
10x Backward Arm Circles IC
Finished with two Vinyasas. Circled up around the virtual flag for the Countoff, Nameorama, and Prayer. Thanks for letting me lead. Good work men.
Naked Man Moleskin
Ruckers: Need to ruck one hour today. Get use to the weight, you are going to be thankful you did.
