Cardio without running & sumo drill

It appeared it might only be 9 PAX for Parliament and then Ziggy rolled up and all the doors of his car opened and suddenly there were 13! It was a warmer April morning just under 60 degrees as we circled up to begin the workout. YHC began with trying to count cadence and was accused of being worse than Zima but quickly regained military rhythm to the cadence and we moved on.

Warmup

• SSH x 30
• 5 merkins
• Abe Vigoda x 6
• Imperial storm troopers x 20
• Michael Phelps x 15
• 5 burpees

The Thang:

• Karaoke to wall
• Fast feet x 30
• Rebound drill x 20
• Wall sits
• Fast feet x 30
• Apollo creed back to parking area
• 3 man grinders – every man does each round twice
  • Round 1: Merkins & Mike Tysons
  • Round 2: Burpees & Lunges
  • Round 3: Alternating shoulder taps & SSH
  • Round 4: LBCs & WW2s
  • Round 5: American Hammers & Freddie Mercs
• Fast feet over on parking blocks
• Sumo drill – pair up and using sumo technique try to push partner out of parking space square – This was introduced to the pax by Drama Queen so YHC takes no credit for this but it is fun and a great way to end workout!
• Democratic Mary
  • Sea-Man – Low Flutter x 20
  • 60 minutes – Pro Tractor
  • Flopper – Gas pump x 8
  • Crash – J-Los x 10
  • DQ – Spider mans x 10
  • Round robin merkins x 3 and then X 1

It was great to see D-Day in WeFoCo and work alongside him. Flopper made it look easy and at home sometimes I ask him if he thinks we are a joke compared to his JROTC & track workouts at West and he always assures me we aren’t. Crash is always out to bring his best and work hard. Schneider might be the most consistent poster for all WeFoCo workouts and ensures we don’t get slack. Ziggy always bring it and brings additional pax as Parliament continues to have double digit attendance! Drama Queen is highly respected in WeFoCo and always an example for us all and held 1 of the 3 respects for this workout. Data showed why he also is deserving of the respect at COT and demonstrated strong work. Abe Froman made it look easy. It was good to see 60 Minutes back after recent travels! Sour Mash brings the jokes along with the work and always keeps us entertained. Cruiser is a WeFoCo regular and even though my forearms were still recovering from his farmer carry workout at Alcatraz the Saturday prior he showed up strong like always. Tarzan was strong and has been a good add to the AO regulars coming from Winston!