2 Minutes of Change from Alexander Hamilton

by 49er, posted in Backblast

Location: Gridlock
Date: 2020-08-13
Weather: Clear and comfortable

Q: 49er
PAX: 7 – 49er, Possum, Sous Vide, Axeman, TStark, Oshag, Muck

Warm-O-Rama
Today’s Q was brought to you by the award winning music of ‘Hamilton’ and inspired by a beatdown from F3 Omaha.

My Shot – 5:33
20 (IC) Sun Gods – 10 forward, 10 backward
20 (IC) Monkey Humpers
20 (IC) Abe Vigodas
20 (IC) Grass Grabbers

Right Hand Man – 5:21
Mosey around the parking lot 1.5 laps to the coupons

Tha Thang
1. Wait for It – 3:13
SSHs to the verse; Merkin on each ‘Wait’

  1. Guns and Ships / Yorktown –6 min AMRAP Circuit

All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music. Approx. 30 seconds each set

Air Squats
Curls
Air Squats
Overhead Presses
Air Squats
Triceps
Air Squats
Curls
Air Squats
Overhead Presses
Air Squats
Triceps

  1. What’d I Miss – 4 min
    Put the coupons back and mosey to the tennis courts

  2. Cabinet Battle #1/Room Where it Happened – 8 min
    -PAX lined up at one end of the courts:
    -CRAB WALKS across two courts and back.
    -BEAR CRAWLS across 3 courts and back
    -SPRINTS across 4 courts and HIGH SKIP back

  3. Hurricane / Who Lives, Who Dies… – 6 min
    This is where the CHANGE comes from. 6 minutes of Mary got short-changed and we only did 4 minutes due to time.

4 minutes of Mary:
All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music.

1min each
-LBC
-Box Cutters
-BBS
-American Hammers

End in COT