Warm Up:

5x burpees

20x mountain climbers

10x merkins

10x Good Mornings

10x Hill Billys

High knees, butt kickers, karaoke , half field accelerator and high skips

The thang:  Today’s workout was 1/23, which seemed to perfect of an opportunity to pass up for making up some half reasoned workout.  So I came up with “ABC easy as 1-2-3”.  The next thing I had to figure out was what exercises I could I match up with “A-B-C”.  After 2 iterations I came up with “Anaerobic Burpee Challenge”.  It is a pretty horrific sounding title, so then I just had to figure out how to make the workout match the terrible sounding name.  What I came up with was a 240m sprint to get everyone breathing hard (hence the “anaerobic”) followed immediately by 1 minute of AMRAP burpees.  At the end of 1 minute I then informed the PAX that the “challenge” part of the workout was repeating the same sequence but with 2 & 3 minutes of AMRAP burpees, and ensuring you increased your number of burpees with each sequence.  It turned out to be just as horrible as I imagined.  Now I can wait till 3/21!!

Mosey over to the wall for the ABC-123 of the wall.  Arms/Butt/Calves. 

Arm:  10x Derkin – 20x Merkin – 30x Irkin

Butt:  10x 1leg squat – 20x Homer2Marge – 30x Squat on the wall (plus an extra 50x homer2Marge)

Calves: 10x calf raise – 20x calf raise – 30x calf raise

The 1-2-3’s of Mary:  1 minute V-sit, 2 minute lazy-boy, 3 minute plank hold