Surf N Turf and Yard Sale arrived at 5:30. Surf N Turf took care of the warmup. Yard Sale set the tabata timer and we switched exercises – Started with lower body – 20 seconds exercise, 10 seconds rest – 8 sets followed by 20 seconds rest. Followed up with core exercise and then upper body. Same pattern of 20 seconds – 10 seconds – 8 set followed by 20 seconds rest. We continued switching until we ran out of time and headed back to the parking lot. Numberama, Namarama followed by a prayer from Surf N Turf. SYITG!

4 men posted on this cold Friday morning to end their week right. Mosey around parking lot then COP (various exercises). Isometric – the theme of the beatdown today was isometric exercises. Partner up, P1 does the exercise, P2 runs and is the timer. Exercises included: planks, calf raises hold, horse stance, balls to the wall, leg lift 6”, arm circles, Alabama prom date hold at top and Superman hold. Names, numbers, Surf n Turf took us out.

4 guys showed up for a freezing beatdown and then some much deserved brekkie.COP — lots of fun exercisesDORA 100 merkins200 WW2/flutters300 squatsdonkey kicks/ smurf jacks thang20 of each — do it twiceFun times at brekkie. Love Rise and Shine!Opus

4 gents came out to start their day off on the right foot. COP — lots of exercises I can’t recallmini dora #150 burpees100 DK150 smurf jacksmini dora #250 pull ups/merkins100 dips150 SSH4 corners20 am ham20 SSH20 flutters20 FM’snative american bear crawlstretching

4 men posted on a cold morning to finish their week. Mosey around the parking lot then the usual COP exercise. Ascending Burpees + Dick Butkus – starting at one end of parking lot 1 burpee + 5 Dick Butkus, mosey to next island 2 burpees + 10 DBs up to 4 and 20. Repeat 3 rounds. Partner up – P1 calf raises on the flag pole, partner 2 run to bench do 10x dips and switch. Rinse and repeat 3 rounds Ascending squats at each strut along the length of the courtyard (1 to 17). Ascending T Claps at…

5 guys decided to come out for a very disjointed workout. Somehow it all worked out in the end, despite YHC’s randomness COP — short warmup with exercises YHC can’t recall5 thangs5 IC merkins, then 5 IC AST’s ) do 5x (or so)5 LBC’s, then 5 Flutters do 5×5 monkey humpers, then 5 jump squats do 5xDoracide100 Am ham200 Squats300 Assorted Ab exercisesWall time10 DK’s, bear crawl to first island, run back15 DK’s, bear crawl to first island, lunge to second island, run back20 DK’s, bear crawl to first island, lunge to second island, broad jump to third island, run…

4 guys showed up to get a workout in before an amazing brekkie. Unfortunately, coffee was not available. COP — a few exercises4 corners — bear crawl10 really good merkinskaraoke10 really good situps crawl bear10 really good squatskaraokesomething elseDorarun a lap100 merkins200 LBC300 SSHTHE ENDGrab some coffee and something to eat.

The PAX gathered for a shorter workout and breakfast. COP Dora – 100x merkins, 200x squats, 300x LBCs Some stretching to close it out. Numbers, names, Yardsale took us out.

3 guys, one with a serious abhorrence for christmas inflatables, showed up today to take on the day the right way. COP — IW, SSH, Crunchy Frogs, AST’s, plank jack merkins, Helicopters, DQ, Arm circles, LBC’s, Dying Cockroach Triple checkOne person around the office building, one doing calf raises, one doing donkey kicks 5 minute wall sit.When you break form, do 1 burpee and go back to wall sit. so much fun.Rotating 4 corners10 Monkey Humpers, 20 merkins, 30 Freddies, 40 LBC10 merkins, 20 freddies, 30 LBC, 40 monkey humpers10 freddies, 20 LBC, 30 monkey humpers, 40 merkins10 lbc, 20…