Monkey Crunch #UrbanAssault

Warm up

Mozy around Bailey Park

(Apollo Creed, Bear Crawl down steps)- Questions were raised about whether      this was still Warm-o-Rama

Lunges to 4^th street- standard then lateral – I’m told a block of lunges is a lot!

Pax were beginning to Jones for their SSHs

Mozy to 4^th Street Hill

Partner Inchworm hills P1 Sprints up-hill forward then backwards AKA Bernie Sanders (feel the quads Bern)on next round while P2 inchworms up hill – switch when P1 returns- finish at top of hill

Train woke us all up on this one

Mozy to Elevated Rail

Partner up for Monkey Crunch >P1/P2- 10 Hanging Crunches from underside of train tracks (legs straight extra credit) >P1/P2- Monkey down the rails

Release – 10 jump squats   Repeato x 4

*Lots of pf positive feedback from the PAX here

Mozy to Incendiary Brewery

Peoples chair alternating with Merkins with feet on wall – in-cadence x10- 2 rounds

Each round completed with BTW (Balls to the Wall)- Van Gogh not happy about roughness of the wall

Finished with Head-shoulders-Knees-Toes 20 on your own

Mozy Slalom between piers to steps

Toe taps 30 sec in cadence, calf raises x15

Cliff hanger merkins- partner up -wheel barrel steps- 5 merkins, then back down

Switch repeat x4

Box jump steps x 20 on your own

 

Mary-   Root Canal Merkin Finales (1,2,3,4,5)

XsOs- arms legs hover 6 inches on your 6, then tuck in cadence x15

Penguin Crunch by Total Recall

Windshield Wipers

Table top abs- various arm and leg extensions

 

 

Announcements:

Tuoco – last weekday post, Leaves for Virginia on tomorrow. Will return on Saturdays for awhile. PAX cheered him on and wished him well on his Departure.

Total Recall has Q #Purgatory at Speas tomorrow.