Despite the blistering cold and questionable leadership, a few good men achieved the following:

Focus areas:

– proper form for max #gainz

– negative resistance

– many varying movements to work as many accessory muscles as possible

– focus on the core

Warm-Up:

– 25 IC side straddle hop

– 10 IC Michaell Phelps

– neck circles

– ankle circles

– 10 IC turn and bounce

The Main Event:

– mosey to retreive and return with cinder blocks from covered building pavilion

– 30 sec AMRAP partner leg push-down

– 10 IC low, slow squat

– 10 IC slow merkin (4 count = 1 comlete merkin)

– 20 IC flutter kick

– 20 yard sumo walk with blocks

– 10 IC slow bent-over block row (4 count = 1 complete row)

– 30 sec high plank

– mosey to the ball field fence and back

– 10 IC 3-way bicycle (30 total)

– 30 sec AMRAP front to back lunge

– 30 sec AMRAP close-hand merkin

– 10 IC 1/3 burpee (high plank to 2-leg tuck)

– IC motivator (10 to 6)

– 15 IC partner singing situp

– 10 IC slow cinder block good morning

– 10 IC slow cinder block military press

– 10 IC low-5 low plank

– 10 IC slow block squat

– 80 IC Big Blue Ball Arm Circles (homage to BB)

– 10 IC steep mountain climber

– return cinder blocks, return to pavilion

Cool-Down:

– stretches to focus on legs and back

Other homages to Blue suggested but thought better of:

– all pax take turns carrying all blocks to shed and back

– merkins by one person with everyone else on his back

#betterthanyesterday