Sorry for this late post. I typed it up, and forgot to post it. Gotta give people their due. Better late than never.
It was a balmy 45 degrees this morning, but luckily it felt like 40 in the wind. Not quite like Walleye’s homeland of Minnesota, but close enough to make him feel at home. Time to exercise like real men.
Quick mosey to the first COP:
SSH x 20 IC
Imperial Walkers x 20 IC
Peter Parker’s x 20 IC
J-Lo’s x 20 IC
Arm Circles x 20 IC (10 forward, 10 backward)
Next a Route 66 down Roosevelt Parkway, stopping at each park bench for dips.
Start at 5, increase 1 dip per bench, ending at 17 dips. Get those arms warmed up.
Next COP: Legs
Alternating lunges x 20 IC
Low slow squats x 20 IC
Jump lunges x 10 IC
Mosey to the Foundry. 8 stations for 8 men. 3 rounds each.
1. Pull-ups
2. Dips
3. Step-ups
4. Decline merkins
5. Low body rows
6. Knee ups on the monkey bars
7. Super mans
8. The 8th station had the count (10 Dr. W’s 1st round, 10 burpees 2nd round, plank walks 3rd round).
A short mosey to the 3rd COP. A rotating Circle of Mary. The Q got lazy here, and asked on the PAX to each provide an exercise.
Flutter Kicks x 20 IC
Tabletop cockroach x 20 IC
American Hammer x 20 IC
Wife pleasers x 20 IC
SLOW BC’s (Slow baby crunches) x 20 IC
Box Cutters x 20 IC
Merkins x 20 IC
And out of time! Sorry to short you Bogey! A fast Mosey back to the flag for Name-O-Rama, intentions, and a quick prayer. Good luck and Godspeed to the Tough Mudders on Saturday!
