Five guys posted to Atlee High School on this Saturday with temperatures in the low 30s. Compared to what the forecast is like this upcoming week, the 34 degree temperature felt like it was sunny and 70. This is a somewhat accurate account of what the beatdown was.
COP
SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, 5 burpees OYO, Merkins, LBCs, Heels-to-Heaven
Tabata – Alternate between the 2 exercises below.
- Round 1 – One Legged Lunges / reverse legs
- Round 2 – Dips / Mountain Climbers
- Round 3 – One Legged APD / reverse legs
- Round 4 – Burpees / SSH
- Round 5 – Donkey Kicks / Merkins
Triple Check with 5 rotations
- Pull-ups
- Squats
- Rosaletas
- Dirty Dog
- Timer run one lap around court
Modified Plank-O-Rama – For 5 minutes do the following
- 1 minute of normal plank
- 30 seconds of elbow plank
- 30 seconds of side plank
- 30 seconds of other side plank
- 30 seconds of elbow plank with one leg lifted
- 30 seconds of elbow plank with other leg lifted
- 30 seconds of elbow plank
- 1 minute of normal plank with merkins during last 15 seconds
Green Sally Up – Hold Six Inches with leg lifts
Mosey back to VSF
Numberarama, Name-O-Rama, Announcements, YHC took us out
NMS
Great job today everybody with this challenging workout. Last night, YHC was with an old neighbor who had recently been laid off into retirement. YHC asked Corned Beef when he was planning on retiring. CB said his job doesn’t really have retirement, but a friend advised him to start taking a day off here and there. He said on Thursday, he took the day off. He then expanded on this discussion with Bulkhead. From a distance, YHC believes he talked about taking a week and going to Florida as well as one other place. Helix then said to me, “Did he just say Nairobi?” That is what YHC heard as well.
As we all get closer to retirement, this plan of learning how to retire one day at a time might be best. Instead of working 40 – 60 hours a week and then stopping all together, starting taking a day here and a day there. Over time, take a few more days or even a week and slowly start stepping away. Sounds like a great plan.
Afterwards, we gathered at The Local Cup with Opus joining us for the 2nd F.
Announcements – Frozen Triangle – February 8 – See Pre-Blast.
Have a great day everybody!
Gotta Run!
Phonics
