The Thang: • 5:30-5:35am: Snoop's COP warmup • 5:35am: GAAP's COP IC: SSHs, IWs, Copperhead Squats, Mountain Climbers • Lap around the HotBox
Modified Tabata (40 seconds work, 20 seconds rest) for 2x each exercise, ~4 minutes per round • KB Halo with Squat / Dynamic Mountain Climber Switches • Lap around the HotBox • Burpee-Deadlift-Upright Row / Louganis • Lap around the HotBox • KB Merkins side to side / Goblet Squats • Lap around the HotBox • Row-Clean-Press (alternating) / Swings • Lap around the HotBox • Heels to Heaven / Clean-Squat-Press • Lap around the HotBox
COT
Moleskine • T-claps to Snoop for warming up the Pax while YHC was still defrosting his windshield…ugh! • Despite the 23-degree temps, the cold was a non-issue thanks to a few rounds of modified Tabata • We worked in a few compound KB exercises, which I was definitely feeling later in the day • After a HC to The Wagon on Sunday morning, Monk was a no-show...we heard plenty of excuses at Starbucks afterwards! • Great work by Snoop, Seville, and Chowda (who showed up despite the bank holiday) • Speaking of Holidays, we honored the great Martin Luther King with a solid beatdown this morning and an MLK era AI-inspired playlist. Note to self, add “up tempo” to the prompt to avoid Snoop’s wrath • Chowda started The Wagon as a non-running workout for both Pax who may be battling some injuries and those who need to plug back in after a layoff. Pax are encouraged to modify as needed. • MLK had many great quotes, but this one is especially relevant to the HIM of The Wagon, "If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” From his April 1960 address at Spelman College.