We were joined on this cool December morning by Jiffy, returning from F3 Birmingham. Sad but true, Jiffy is a fan of the Crimson Tide. So, much of the work out was spent discussing upcoming bowl games, the college football play-offs, who deserved to be there, and who would win. Wisely, YHC did not bring up Notre Dame. Too much pain, as usual. The usual disclaimer and off we go.
We started by jogging to the track.
Warm-Up COP:
SSH x 20 IC
Plank Jacks x 20 IC
Imperial Walkers x 20 IC
Mountain Climbers x 20 IC
The we ran a lap around the track, stopping every 100 yards:
10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.
During this lap, Jiffy commented that he should thank LSU for getting Alabama into the college football play-offs. Da Parish commented that most LSU fans probably don’t see it that way.
COP #2:
Merkins x 10 IC
Wide Merkins x 10 IC
Diamond Merkins x 10 IC
Cross Fit Merkins x 10 IC
Another lap around the track, stopping every 100 yards:
10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.
COP #3:
Low slow squats x 20 IC
Lunges x 20 IC
Tree Huggers for 20 count
Another lap around the track, stopping every 100 yards:
10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.
Next, mosey to the baby Foundry for some circuit training:
5 stations for 5 men, 2 rounds
Pull-Ups
Body Rows
Hanging Knee Ups
Step Ups
10 WWII Sit Ups was the count
Mosey back to the flag for 4 minutes of Mary:
Scissor kicks x 20 IC
Dying cockroach x 20 IC
LBT’s (Little Baby Twists) x 20 IC
Canoes (aka Crunchy Frogs) x 10 IC
Jog back to the flag for the finish (apologies for being 2 minutes late). Count off, Name-o-tama, announcements, and a prayer. Good luck to all teams in the bowl games. Especially the Irish. Here’s to a Music City Bowl finish, not a Sugar Bowl finish, if you know what I mean… Thanks for letting me lead.
