6 brave souls warmed up on a chilly morning by moving cold hard concrete together.
EC Warmup – 15 SSH (IC), 10 Hillbilly (IC), 10 Willie Mays Hayes (tempo), 10 Michael Phelps (IC), 5 six count Good mornings.
EC routine –
2 Grip rip and roll – (Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground),
2 Grip rip and roll merkins – (Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, perform a merkin, then roll to the ground).
2 full NEMOs (1=turning to both sides) – This routine mixes a get-up with a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for one rep.
Tower of Power – start with two cinderblocks staged upright a little more than shoulder width apart. Put hands in front of the blocks, perform a merkin. Move one hand up to middle rung of block, perform a merkin (hands will be offset). Move other hand to middle rung (hands will be even again but elevated), perform a merkin. Move first hand on top of the block, perform a merkin. Move other hand on top to match the first, and perform a merkin. Then walk hands back down one at a time, performing a merkin after hand moves. 9 total merkins. Repeated 3 times.
Kettle swings – two sets of 15 reps.
Elf on a shelf – Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set of from right to left then do left to right.
Head, Shoulders, Knees & Toes – Start with coupon on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift. That’s 1 rep. We did 2.

The Main Event
Warmarama –
10 SSH (IC), 10 Willie Mays Hayes (tempo), 10 SSH (IC), 10 Imperial Walkers, 10 SSH (IC), 10 Hillbillies (IC), 10 SSH (IC), 10 Michael Phelps (IC), 10 LBACs (IC forward and reverse), 5 slow merkins, 5 Split leg merkins (perform a merkin, hop your legs in so your body is in pike position, then hop back down into plank position).

The Thang…bears and bears and bears, oh my!

Rampage – Starting at top of hill near traffic cricle, perform 10 LBCs IC. Once complete, bear crawl down the hill. At bottom, perform 10 lunges (20 total movements). Once complete, crawl bear up the hill/stairs to the top. Down/up.
At top of the hill again as point 1, the van handicap access spot in the semi circle parking area as point 2, and the lower corner of the big parking lot as point 3, perform the bearmuda triangle below.
Bearmuda Triangle – 3 markers ~30yds apart in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker.
Mosey to traffic circle
Bear Crawl Ring of Fire – circle up around the traffic circle and do a bear crawl for one lap. Then everyone in plank and each pax one at a time does 10 merkins while the rest stay in plank.
At the bottom of the hill going back toward the start, perform a Welsh Dragon up the hill. (Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We went until 5 reps (and forgot the shoulder taps! Sorry everyone!)
Mosey to the bottom of the parking lot and do a Bear Hold (What happens when you combine a plank and bear crawl…. you get the Bear Hold. Its is the bear crawl position, but don't move. 4 points of contact, hands and toes. Knees should be slightly off the ground).
Mosey to the top of the lot where the bricks and blocks were waiting.
Both of the next two exercises were done forward on the way across the parking lot and backwards/crawl bear on the way back.
Men Makers – Grab a brick in each hand. Every 4 bear crawl steps, perform a merkin. Repeat across the parking lot. Crawl bear back, continuing to do a merkin every 4 steps.
Bears & Blocks – Get on all fours (like you are doing a bear crawl) with your Cinder Block on the ground between your knees or feet. Reach between your legs and pull the Block across the grass past your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the parking lot. Then crawl bear back, pulling the block from above your head to down between your legs.
Mosey back to startex.
Boo Boo bear crawl up grass hill, switching legs as necessary. Boo boo crawl bear down.

Mary:
10 IC Crunchy Hammers – 4 count exercise combining crunchy frog with american hammer. On your six extend legs and lean back (1), bring knees in, learn forward (2), twist to the side (3), twist to the other side (4).
10 IC Crunchy Homers – 4 count exercise combining a crunch with homer to marge. On your back, with knees bent and feet on the ground, crunch up (1), and back down (2), raise hips for glute bridge (3), lower hips back to starting position (4).
Not so lazy boys – On your six sitting upright with your legs straight out in front of you. Cross your arms and grab your sides, leaning back in your "Lazy Boy" as far as you can without your feet coming off the ground. Hold and engage your core for 15 seconds and rotate to your right, dropping your right elbow towards the ground (not letting it touch the ground), hold for 15 seconds, then rotate over to your left, dropping your left elbow towards the ground (not letting it touch the ground), hold for 15 seconds.

COT
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