Special thanks to Mother Nature for serving up the coldest day of the year for my VQ (17F degress). 13 faithful PAX converged on FoD to laugh in the face of Jack Frost (or was it at YHC since he was the only one wearing shorts). I am pretty sure there was plenty of mumble-chatter since Burt was present but it didn’t register — I had Madonna’s ‘Like a Virgin’ replaying in my head the whole time. Thanks Burt for the pre-workout soundtrack!
The Warm-Up:
Run around the parking lot then circle up:
SSH x 18
IW x 18
WM x 18
PJ x18
The Thang:
Run up to the USA baseball parking lot with burpees at each lit lamp post starting at one by the rock pile.
Total of 12 lit lamp posts, 1 unlit post… ladder up to 10 burpees with last two capped to 5. (65 total)
At the parking lot, 5 sumo squats at the bottom end, run to top end and do 5 merkins. Repeat-o for 10, 15, 20, 25. Run back to starting position stopping at each lamp to do 5 merkins + 5 sumo squats.
Run back to TOCRP with +1 lunge squat at the 12 lit lampposts capped at 5 OYO.
Squat hold at the TOCRP, then six inches lower, arms extended, then PULSE IT(*) 5x !
* PULSE IT and POLE SIT are registered trademarks of MA BELL and WEST CARY F3.
Mary:
Circle up at the basketball court
LBC x 18
Hello Dolly x 18
COT:
Count-o-rama: 14
Name-o-rama: 3 respect, 1 hate, 10 meh
Announcements: The Bull this Saturday !
Prayers: PBX’s mom has lung cancer surgery on Thursday next week.
BOM: PBX took us out
Thanks all for the privilege to lead you thru the frosty gloom!
