1/3/2020   Cosmo’s Variety Workout

Warm up



High Knees

Air Circles

Arm Circles


The Thang


Mosey around the (closed) facilities building w/high knees, butt kickers


The Pyramid (I found a name to use) – Each side increases exercises by 5 reps with a trip to the end of the parking lot between cycles.


Side one:

Mountain Climbers



Imperial Walkers 

Monkey Humpers


Side two:


Flutter Kicks


Squat Jumps

Pickle Pounders


Mosey to the Basket Ball Court



Round #1 – Bear crawl to the lines, run back

Round #2 – Backwards run to the line, run back

Round #3 – Run to the line, 5 Squats, run back

Round #4 – Run to the line, 5 Merkins, run back


Slowsey to the cars



C-Sit Flutter Kicks x30

Pike ups x15

Large flutter kicks x20

LBCs x30




COT & Picture at the facilities building



45 F and Overcast w/sprinkles

PAX:  Zamboni, Cornwallis, Nomad, DC, DCMB (Bush), Effin, Wrigley, Lego (FNG), Etch-a-Sketch (FNG), Snooki, Khaki, Bruce Lee (downstream),  Cosmo (Q)

13 Brothers posted on a soggy second beatdown at the Grizzly. All worked hard and were good sports as the Q had to improvise and extend the suicide exercises….not sure many were ‘happy’ about that….but all got a great workout. Mumblechatter was as expected, especially when the amount of running was higher than normal!  C-sit always draws some good groans and comments.

Great to see the new guys return and 2 new FNGs!  It is exciting to see this AO already growing…keep passing it out and pushing it forward!

Onward men!

Always a Privilege!


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