Nuper venia backblast– Cicero, 63 BC

Location: Sad Clown Killer

Date: January 30, 2020.

Time: 0530

Conditions: 49F, 34% humidity.

PAX (Count 6): Nails (Respect), Bodett, Face Off, Cottontail, Jingles, and Foot Fairy (QIC)

At 0530 F3 disclaimer and mission statement delivered.

Mosey to the north side parking lot of the school.

Warm-A-Rama:

SSH IC- 30

Abe Vigoda – 15

String Rippers – 15

Sun Gods IC – 10 forwards and 10 reverse

Chinooks IC – 10 forwards and 10 reverse

Overhead Claps IC-10

Hug thyself -10

Dive bomber Merkins – 10

Assorted stretches- Runners, deltoid and triceps

Short mosey to the Summerfield park entrance path.

Thang 1:

Jacobs Ladder- Run up the hill from cone with increasing number of Burpees at the top.

Thang 2:  (Using 35lb CMU Coupon and circumambulate jog around community center between exercises)

15 Thrusters

15 chest presses

15 goblet squats

15 deadlifts

15 swings

***Rinse and repeat for another Round ***

 

Warm-down:

Wall sit for the “6”.

 

Mary:

15 LBCs IC

15 Heel touches

10 Cindy Crawfords (each side)

15 gas pumps

10 American Hammers IC

Announcements:

Birthday beatdown by Matlock at the Fringe- converging with Uptown Funk

Sonuvabench with RD on Q for a Groundhog day work out—dang you Phil Connors

Bodett took the PAX out in prayer.

 

Moleskin:

Unbeknown to YHC—the Pax (most) had 3 prior coupon workouts this week—on the upside, ZERO mumblechatter.

 

Honored to lead.