The Reformatory
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Date/Time
Date(s) - 02/12/2025
5:30 am - 6:15 am
The Q:
Spotted Cow
Location
Trinity Lutheran Church
Categories
Tags:
Toledo
Bootcamp style workout. Meet in the main parking lot area, look for the shovel flag.
Stop – Slow – Go
Tried some isometrics & movement regressions.
Q: Spotted Cow
Pax: Mr. Blue Sky, Harwell, Ramsey, All In, Paddle Boat
Warmup:
SSH, Static Lunges (step forward; lean back lean forward), air presses, Michael Phelps, stretch on own. Mosey to the playground.
1 – count the ABCs
A: Pushup Plank B: Reverse Plank
2 – count the ABCs
A: Forearm Plank B: Wall Sit
3: 25 reps
A: Calf raises
B: Leaning Pushup
4: 25 reps
A: Hip Thruster
B: Monkey Humper
5: 15 reps
A: Schlump & Bump
B: Supine Pullup
6: Mosey a lap to the traffic light & back
Next time: I had suggested a rep scheme of 1, 12, 123, 1234, 12345, 123456 – this would work if I switched 2 & 3.
Or just run the whole set through, with a merkin / schlump & bump option for 5. The playground was a little slippery with ice.
COT: Brother to Blue Sky; Father to All In; all dealing with sickness. 6 guys, so we each shared our favorite cold&flu remedy.