Audible filled Post to keep warm blood moving within the PAX

11 of Highlands PAX who dared to come out and workout on an extra chilled morning topped with a nice cooling breeze.

Mosey to Warmorama

  • 20 STH (IC)
  • 15 IST (with misfired cadence)
  • 20 Mountain Climbers (IC)
  • 20 Carolina Dry Docks

Mosey to back of middle school

  • Partner up and Wheel Barrel to Asphalt Area (alternate as needed)
  • Plank until everyone catches up

Circle Up

  • Small Arm Circles Forward (single count by the PAX to 50)
  • Small Arm Circles Backward (50)
  • 20 Squats (IC)
  • Large Arm Circles Forward (50)
  • Large Arm Circles Backward (50)
  • 20 Lunges – alternating Legs (IC)

Mosey (warm up again) to bleachers next to track

  • 20 – One Leg Step Ups (IC)
  • 20 – The other Leg Step Ups (IC)

Mosey to wall

  • BTW – hold
  • People’s Chair with a number of Air Presses
  • Merkins – 10 (IC)
  • 25 Donkey Kicks – OYO

Crab Walk towards the front of the school – destination bike racks

  • Change to Bear Crawl, Change to Lunges, Change to Mosey
  • Partner Merkins on Bike Rack (10 per partner)
  • Run around small island and repeat
  • LBC until everyone catches up

Serpentine Mosey around parking lot islands (warm up)

  • Reverse Spiderman Merkins on parking lot island stairs (PAX waiting do squats)
  • Bearcrawl to the next island
  • 30 LBC
  • Mosey back to stairs and repeato


  • The “W” – x15
  • Pretzel Crunch – x15


  • Today just about everyone was really bundled up with only the eyes visible.  No shorts wearers today.
  • Great work everyone!  Original workout thought was a shoulder focused workout, but went off script to keep warm.
  • Glad everyone helped each other with the ice hazards and that we safely maneuvered through it.

It is a pleasure being with such a great group.


4 thoughts on “Audible filled Post to keep warm blood moving within the PAX

  1. Gordo Post author

    Hope everyone survived. It was a pleasure being out there taking the lead. Lesson learned for me today is to have a cold weather workout in your back pocket that includes lots of running (or just plan better)!

    Anyone that hasn’t Q’ed or hasn’t done one in a while, I highly encourage you to take the lead. The PAX is there to support you.

  2. Chowder

    Great job @Gordo! Way to keep the HR up and the internal combustion engine churning. Still got some good shoulder and leg work in too.

    Good work by all who posted… see you for speed tomorrow. Colder, but less wind, so it won’t be bad at all…

  3. The Nanny

    @Gordo Much respect for going off script and leading on the fly. Not easy. We will work on that IST cadence call before next time 🙂 Those single leg steps up really hurt – did not see that coming. Arm circles showed me how weak my shoulders are (although I already knew it…)

    Glad we have the pax list above b/c with all the masks and layers I had no idea who was out there today!

    @Pavarotti T-claps for running to and from the workout. Only one today. You must be heading to the BRR….

  4. Pavarotti

    @Gordo – Good job and thx for the workout.

    @Nanny – It helps that I’m close and wore swishy pants and jacket. And, yes, every little bit helps for the BRR.

    @Chowder – I’m calling my smartsack now. Late game tonight + old legs is not a good combo.

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