Weather: Chilly. Low 20’s.
PAX: Grinder, Fertile Myrtle, Cratchit, Jolly Rancher, Captain Crunchberry (Q).
I did my best to give a full disclaimer, as we started to mosey. Then I simply said “all those thing Crock Pot says.”
We moseyed the long way around to the front lot. We did a little COP there, consisting of Toy Soldiers, Michael Phelps, Arm Circles, and Runner Stretch.
After that we finished the mosey to the back covered area, where we got into the main thang. While we completed the main thang, we got to enjoy music from some people who siezed thier opportunity, even if it was only once. It was a great mix of One Hit Wonders.
Thang 1: HIIT workout. 45 seconds on, 15 seconds rest.
- High Knees
- Little Baby Crunches
- Air Press
- Step Back Lunges
- Flutter Kicks
- Merkins
- Step Forward Lunges
- American Hammers
- Carolina Drydocks
- Mountain Climbers
- Box Cutters
- Dips
- Monkey Humpers
- Freddie Mercury
- Shoulder Taps
After we completed that 15 minutes of work, we did a one lap mosey, grabbing coupons on our way back for round two. For round two, we modified up to include coupons on any exercise you could. The should Taps became coupon drag.
Thang 2 / Mary: A Jack Webb with Big Boy Sit Ups and American Hammers. Starting with 1 Big Boy and 4 American Hammers. (2 each side). Increasing 1:4 each round until we reached 10 Big Boys, and 40 American Hammers.
After that, time had expired, and so had I. We circled up for announcements, intentions, and the final thought.
Final Thought: I thanked the guys for coming out. Numbers were light for a normal day at The County. Between the 30K ruck last night, and a traveling Q, it was expected. Either way, we seized the opportunity together. My preblast included the screen shot of Robin Williams in Dead Poet Society. While today was just another Saturday for most, today was an extra day to get better for those that made it out. In the COT I also shared this quote:
We get far too complacent in life. Go out, woo someone in your life with something extraordinary.
Rock on.
-Captain Crunchberry
F3 Louisville 