To quote the late great Johnny Mercer, ‘baby, it’s cold outside.’ Or at least it was last Wednesday at The Foundry. When we got out of the car, it was 39 degrees with wind gusts of 20+. To get the blood pumping, I issued the disclaimer & then we mosey’d from the flag to the museum. Once at the museum we did the warmup.
Warmup:
Side straddle hops – 15 in cadence
High knees – 15 in cadence
Butt kicks – 15 in cadence
Mountain climbers – 15 in cadence
Windmills – 10 in cadence
Self love
Next we did The Thang:
The Thang:
Mountain climbers – 25 in cadence
Irkins on fountain – 25
Mountain climbers – 25 in cadence
Box jumps on fountain – 25
Mountain climbers – 25 in cadence
Dips on fountain – 25 in cadence
Next we partnered up and did a Dora 1-2-3. We did 100 merkins, 200 LBC’s & 300 calf raises. While one partner was doing the exercise, the other partner would run a lap around the museum
Lastly, we did a burpee circuit on the museum steps. We ran up & down the steps of the museum & then did 1 burpee. Then we ran up & down the steps again & did 2 burpees. And so on until we reached 7 burpees.
Once we completed that, we took a quick water break & then mosey’d back to the flag. Once at the flag, we did the count-off, name-o-rama, announcements, intentions & prayer. It was a cold day, but a good day. And, as always, thanks for the opportunity to lead, fellas
