Four stalwart men dominated the gloom, KB style.
Warm-up mosey around bus loop
COPAll exercises in cadence. Thank you for your support, No Idea.
- Head circles – 10 each way
- Arm circles – 10 small, five big, reverso
- Hip circles – 10 each way
- Burpees x 10
- Wall squats
- Lunge to curb and back, Mud Face style
Three-Ring Circuit 30 seconds of each exercise within a circuit. One minute of rest between circuits.
- Circuit #1
- One-handed swing (each)
- Clean & press (each)
- Side lunge (each)
- Clean & squat (each)
- Circuit #2
- Alternating swing (two cycles)
- Double lunge (each)
- Squat & press (each)
- Windmill (each)
- Circuit #3
- Double-handed swing (two cycles)
- Clean, squat, & press (each)
- High pulls (each)
- Overhead forward lunge (each)
Minutes of Gumby
Numberama, Nameorama, BOM (Chewie took us out)
It took this tiny-but-mighty group a bit to warm up. Perhaps this was because COP exercises did not lend themselves to wandering or new-style dance moves. We will work on cadence call-and-response.
Nonetheless, heartbeats quickened. YHC designed a workout intended to build in intensity. No Idea’s comment after the Triple-Check that “this isn’t as hard as last time” suggests next time should involve deceleration instead of acceleration. Or, maybe just high-intensity the whole time. Any cardiac risks in the group?
Thanks to Chewie for taking us out. He inspired the BB title. YHC suspects from the groans – which peaked during Windmills – that prayers for fixing our bodies are much appreciated.
It is an honor and privilege to lead this fine group.
Breaking Bread could use a few good men. Lab Rat is leading the charge this month.