Weather: 20 degrees but clear
Clothing: 3-4 layers

On a cold and clear January day, the PAX gathered. This would be YHCs 7 year anniversary. We’d celebrate by keeping the blood flowing through a series of 7 rep exercises. Disclaimer given. Still not a professional. In total, 14 PAX emerged in the gloom. 2 for Murph EC.

Warm Up:
– Plank Jack x 10 IC
– SSH x 10 IC
– Good Mornings x 10 IC
– Willie Mays Hayes x 10 IC
– Arm Circles x 10 IC
– Reverse Circles x 10 IC
– Slow Merkins x 10 IC

Mosey up the street to the small park hill

Thang #1 – Stairway to Seven
– Perform 1 burpee at the bottom. 1 erkin in the middle. 1 squat at the top. Run back down the hill. Repeat with 2 burpees, 2 erkins, etc. until reaching a total of 7 reps on each exercise.

Mosey to the big hill

Thang #2 – Jacobs Ladder to 7
– Start with 1 Bonnie Blair. Run to the top of the hill and perform 6 jump squats. Run to the bottom for 2 Bonnie Blairs. Back to the top for 5 jump squats. Etc. until 6 Bonnie Blairs and 1 Jump Squat.

Mosey up the street

Thang #3 – Curb Crawl
– Bear Crawl do 1 erkin
– Crawl Bear and do 2 derkins
– Bear Crawl do 3 erkins
– Crawl Bear – 4 derkins etc
– Etc
– Etc
– Bear Crawl and do 7 erkins

Mary:
– Flutter Kicks x 20 IC
– LBC – Right Side x 15 IC
– LBC – Left Side x 15 IC
– LBC – Legs out x 15 IC
– LBC – Legs up, feet down x 15 IC
– LBC – Legs up, feet up x 15 IC
– American Hammer x 20 IC
– Homer to Marge x 10 IC
– Ring of Fire x 7 merkins x 14 PAX