Cobra Kai Never Dies
Couldn’t pass up the opportunity to do a cobra workout at Sheepdog after the zebra cobra in Raleigh.
FNGs: N/a
Warm Up: Warmup lap around the parking lot then circle up for the following: Side straddle hops, Arm circles forward and reverse, Daisy pickers, Imperial walkers, and Hillbillies
The Workout:
Plank snake agility around the entire parking lot then circle up for C.O.B.R.A.
Captain Thor’s x 10
Ohh baby’s -homer to marge/pickle pounders (10×10)
Bear crawls down and back
Rochamburpee (rock/paper/scissor x10 with partner, win or tie does a merkin, loser does a burpee)
Air Drama (squat as low as possible then calf raise x10)
Snake run around the parking lot
Cobra Kai – do each exercise based on my command
Strike First – sprint down and back
Strike hard – explosive clap merkin then 2 strikes
No mercy- max merkins then hold plank until I call time
Snake run around the parking lot
Repeat Cobra Kai on my commands
Strike First – sprint down and back
Strike Hard – squat jump
No mercy – 10 squats then deep squat hold until I call time
Shredder led 8 minutes of Cobra Style striking techniques and crossover applications
Mary: Around the horn exercises with each Pax leading a 10 count: Hello Dolly, LBCs, Crab Cakes, and Have a nice day
Announcements: 1776 workout on Sunday at Womble
T-Claps (Recognition):
Prayer: 16-Bit’s mother in law, Farva’s cousin, and a praise for the bed build/deliveries