12/4/20 – Round out (the work week)

CONDITIONS: A nice cool 33Fwhen we started so our warm up was a little more vigorous to get us warm and ramped up for the workout

QIC: Danish

PAX: Bunny, Herbie, Lumbergh, Walkman

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Fast High Knees x 10

Scissor Arms x 15

SSH x 20

Mosey to the side

15 x burpee box jump

10 x push up

10 x burpee box jump

20 x push up

5 x burpee box jump

30 x push up

Mosey to the Lightening Rod

Pax rotates through each of these and moves onto next exercise when the Bear crawler completes their route.

Bear crawl

Squat slams

Flutter kicks

Split squat/squat


(2 full rounds + 1 exercise was completed then moved onto the next routine below)

Oompa Loompas for 15 meters

Ass to floor squat jumps for 15 meters

Repeat 3 times

Slowest Merkin possible


#GO30 chat

  • What did you learn from the first one
    • Pax talked about how their goal shaped them, if the goal was too lofty, if they were committed to logging the details or not, what they could take away from the month of focus.
  • What are you going to do this month and why
    • Pax talked about being present with their families and sticking to a fitness goal.

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