December 13th, 2017 By Buckwheat

3 of Comanche’s usual suspects posted on a frigid morning with temps in the low 20’s.  The rest of the Pax are still in hibernation mode.  WTF??????  The three of us that posted are all better for it.  The rest, not so much.  It felt great to do a strength workout again after running for the past several months on Wednesdays.  Here’s how things went down.

YHC promised no running and I delivered on that promise.  Fast walk over to the cinder blocks w/ arm circles and shoulder stretches while we were moving.  Grab a cinder block and circle up for warm-o-rama.

SSH X10IC

IST X10IC

Merkins X10IC

Copperhead (Low Slow) Squat X10IC

The Thang:

5 CB Burpees (@Robin’s Nest’s Personal Favorite)

Sets of 12 X 10 X 8 X 6 of the following exercises:

CB Swings
CB Shoulder Press
CB Squats
CB Curls
CB Clean and Press

Cool down: Walk to teachers lot and back.

5 CB Burpees

Sets 12 X 10 X 8 X 6 of the following:

Flutter Chest Press w/ CB
CB Squat Press (or Bent Rows if modification needed)
CB High Pull/Upright Row
Step Ups (one leg on block step up bringing other knee to chest) + Flapjack
Skull Crushers w/ CB

Brisk walk to the picnic tables.

20 Dips
20 Incline Merkins.

MARY

Pretzel Crunch X10IC (Thanks @Robin’s Nest)
Low Flutter X10IC (Thanks @Bollywood)

Cold Moleskin:

1. Thanks for joining me @Robin’s Nest and @Bollywood!
2. Holiday Party This Saturday night 4-7.  Spreadsheet will be put on Slack to say what you’re bringing.
3. We still need a Q for our bootcamp tomorrow.

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