Location: Gridlock
Date: 2019-10-12
Time: 07:00 am
Weather: Chilly nice
Q: Oshag
PAX: 18 – Oshag, Zebra, Incognito, Lincoln Log, 49er, Shag, Radio, Barney Fife, Hanz&Franz, Mr. Hand, Sous Vide, Ronaldo, Ricky Bobby, Ooze, Lansbury, Axeman, Madoff, Red Flanders
Warm-O-Rama
Since it was a little chilly this morning, we jumped right in with 4 count Side Straddle hops, squats-name-o-rama, Micheal Phelps and a mosey to tennis courts for half the group while the other half grabbed coupons and met us there.
Tha Thang
This was a combo of two workouts that are good for large groups.
Set 1: 3 Rounds, 2 times through
Round 1 – Wipers with coupon while the runner ran 3 tennis courts stopping at in the middle and far side of each court for a Superman going both down and back.
Round 2 – Coupon bench, runner hit a Lazyman at each spot.
Round 3 – Rows, runner did a Walkout at each spot.
Repeato one time
It should be noted that Lansbury ‘volunteered’ to demo different exercise options in between sets – Man makers, Bear crawls (now affectionately known as Smeagols), and a Jail Break. We appreciate his willingness and sacrifice. He is currently the favorite hipster in the group.
Mosey to the hill – coupon carriers went straight over, runners took a creative route led by the sleeper, Incognito.
Hill work:
Round 1 – Runner = 3 Hill Sprints, Base HIM = Squats
Round 2 – Runner = 2 Hill Slides (previously also demoed by Lansbury – he was so cooperative today), Base – Squat Press
Round 3 – Runner = 3 Hill Sprints, Base = Lunges
Round 4 – Runner Bear Crawls x 2, Base = Plank Jacks
Round 5 – Runner Sprints, Base (everyone’s fav) Catalina Wine Mixers
We put the coupons away together, moseyed to the bottom of the hill, then practiced out jail break to the parking lot.
End in COT