Q: Chopsticks ,
PAX: Beethoven, SixthSense, Homer, Holy Water, Chopsticks, Miyagi, Pigskin, Precious, Formica, Birdie, Clippy
FNGs: 1 Clippy
COUNT: 11
CONDITIONS: mid-high 40s – perfect
WARMUP:
Weedpickers
Imperial walkers
LBAC
Hangover
Grass scoops
SSH
THE THANG:
Variation on the “Norwegian 4×4” workout. 4 sections of 4-minute high-intensity exercises, with ~3 minutes of lower-intensity (walk/mosey) in between.
Mosey all the way around to the steps at Everleigh (I might just use the stairs by city hall next time….I’m afraid we’re waking people up even when we try to be quiet)
4 min high intensity stairs (do NOT stop): 10 ssh at bottom and top
mosey to fountain
4 min high intensity- bear crawl all the way around loop, 10 ssh at fountain and at the top of the arc
walk to back parking lot.
4 min high intensity – Run from corner of building to curb and back, 5 burpees at each end
walk to library
4 min high intensity – 4 quadrants (20 alpha high knees, 20 Bobby Hurley, 20 merkins, 20 ssh), Bernie between.
Mosey back to turf
MARY: round robin (mtn climbers, j-los, gas pumpers, starfish crunches
ANNOUNCEMENTS: Haul A.S.S. challenge
COT: done
