Copperfield (West O Test Workout), May 3, 2018
PAX: Roll Bar, Brazilian, Bluegrass, Lemon Law, Tonight Show, Placebo, Ethanol, and Boom-Boom
QIC: Wait Time
Brazilian came in hot (muttering about the workout being in the Mountain Time Zone). After a welcome and providing the disclaimer, Wait Time led the PAX to the football field for Warm-A-Rama.
SSH IC x 20
Smurf Jacks IC x 10
Abe Vigoda IC x 15 (shout to Curds)
Nachtar Ndgiaye IC x 10
Mt. Climbers IC x 20
PAX moseyed to the basketball court and continued the Warm-A-Rama with some Plyometrics.
High Knee (length of court)
Ass Kickers (length of court)
Karaoke (Down and Back)
Skip for Height (Down and Back)
Backward Run (length of court)
Sprint (length of court)
THE THANG (Copper Field Magic Show)
Placebo was hoping for a Deck of Card Tricks, but Wait Time set up four cones in a square approximately 20′ apart. PAX were instructed to use four exercises to move around the perimeter of the square (BEAR CRAWL > LUNGE > CRAB WALK > DUCK WALK)
Partner A did the four-square exercises, while Partner B started these exercises. When Partner A finished the square, he and Partner B flap-jacked. Exercises were:
MERKINS – LBCs – Monkey Humpers – Burpees – Pickle Pushers
PAX ran a circle through the park and returned to the four-square while doing a second set of exercises:
Imperial Walkers – Copperhead squats – Low Slow Flutter
PAX planked to the six and shifted to the final three exercises in cadence:
Smurf Jacks IC x 10 [led by Brazilian]
Plank Jacks IC x 10 [led by Boom-Boom]
Nachtar Ndgiaye IC x 10 [led by Placebo]
Mosey to shovel flag
ABCs – Marge & Homer – Box Cutter – American Hammer IC x 20 [led by Ethanol]
Circle Of Trust
Strong first impression at Copper Field.
Announcements: Brazilian reminded the PAX that tonight was Selleck’s Mustache for Kids kick-off event.
Wait Time shared that PAX can bring their kids (2.0s) to workouts as long as Dads supervise. Kids as young as 7 have worked out in F3. PAX will welcome 2.0s. We will possibly do a special event with kids on Fathers Day Weekend.
Wait Time announced that he will be leading the Boys Town workout on Saturday morning at 7 AM.
Wait Time ended workout with a prayer.
Really strong outing…Aye! – Wait Time