27 Pax showed up for fun in the parking deck this morning for a warmth exercise.  Bedbeg was wrapped in arctic suit for 25 below while Wicked was wearing some shorts and a T-shirt.

Awesome work this morning!  Everyone was pushing hard.

Went down something like this:

Q gave disclaimer and passed along to the Pax for choice of warm up exercises.  Thanks for these guys stepping up for the Warm O Rama.

Butt Fumble – SSH x 20

Nancy – Windmill x 20

Amphibious – Mountain Climber x 20

Split into teams of 3.  Q did a bad job of explaining.  First little bit was a little unorganized but Pax caught on quickly.  One teammate started at station #1 and one at station #2.  Third team mate would run and relieve team mate at station.  All team mates would cycle thru the station and then run and go to next station.   Do exercise at top of the list and work down each time arriving at the station.  At each station was 20 lbs landscape block used during most exercises.

Station #1

  1. Jack Webb
  2. Tricep Extension
  3. Curls
  4. Overhead Press
  5. Bent Row
  6. Kbell Swing
  7. Straight Lifts
  8. Clean and Press
  9. Tricep Extensions
  10. Curls

Rinse and Repeat

Station #2

  1. Smerf Jacks
  2. Squats with Block
  3. Sit Ups with Block
  4. Low Slow Flutter
  5. Jack Webbs
  6. Lunge with Block
  7. Hold Block over head
  8. Bench Press Block
  9. American Hammer
  10. Body Builder

Got thru about #8 on the list before time was called for 6 MOM with Wicked at the helm.

Combo 6 MOM-

Low slow flutters x 10 IC, straight into high Dolly x 10 IC, straight in low Dolly x 10 IC, and then into American Hammer x 10 IC (great combo)

COT by Wicked


  • Birdsnest 3rd F exploration of John.  Great 3rd F opportunity!
  • Matlock and Gilligan are putting a Go Ruck exercise before Cornwallis’s Nightmare on Saturday morning at 6:25 at Jaycee Park.  Bring backpack or weight vest – 20 to 40 lbs.  This is going to be awesome!

PAX: Wilson

QIC: 01/19/16