Warm Up:

22x SSH followed by 5 Penalty burpees weed-n-feed

10x imperial squat billys, followed by 5 penalty burpess for Castaway

10x arm circles forwards and backwards, followed by 5 penalty burpees for Hutz

10x merkins, 10x plank jacks, 10x merkins, 10x mountain climbers followed by 3 penalty burpees for Loonie

Run in place with high knees, butt kickers,

1x cardiac lap for any PAX capable of running

The thang:

Today in history Bob Dylan was awarded the nobel prize in literature, in reflection of that achievement we listened to Mr. Tambourine man and did a burpee every time we heard tambourine, in between we did whatever exercise came to mind for YHC (squat jumps, quick feet, wall kicks, lung jumps, jump rope, SSH…). Since the music was playing we did a round of bring sally up but instead of merkins we held plank and for every ‘up’ we lift one hand and the opposite leg. The next set of exercises were decided by my 2.0’s. When I asked them what exercised I should make the PAX do, one said crab walk and the other said feet to the fence (aka balls to the wall). The PAX split into 2 groups, while one group did peoples chair the other crab walked around the bathrooms, then flip flop. Next the PAX held balls to the wall while the other group did high skips 2x around the bathrooms.

I recently finished listening to a book called The Comfort Crisis and in the book there is a section about the need to truly challenge one’s self atleast once a year. The concept was called misogi. In the book there were 2 rules: one was ‘it should be hard’ the other was ‘don’t die’. For the activity to be considered hard, you should have a 50/50 shot at completing it. In an attempt to sprinkle alittle taste of misogi into the workout the PAX were asked to do 30seconds of any exercise of their choosing and keep count of their reps. This was a baseline for a 3 minute test. Each PAX got to chose their goal number for the 3 minute test and asked to set that goal with the mind set of 50/50 chance of reaching it. Following the mini-misogi we moseyed to some curb stops and did some one-legged step overs and line jumps. Then back to the wall to see if we all could complete 40 irkins and 20 derkins.

Mary:

flutter kicks, 5x burpees, some quick feet followed by 20x LBC’s.

COT:  THE BULL is coming!