9/18 Backblast – Gridlock

Date: 09/18/18

Time: 5:30 – 6:30a

Location: Gridlock (Shillito Park)

Q: Lincoln Log

PAX: Ooze, Incognito, Oshag, Duggar, Yanni, Sous Vide and Lincoln Log (Q). Opera Ghost (OG) was not there.

No FNGs

Introduction:

It was a nice, clear morning; just a bit of fog. Stark contrast to the morning prior. We gave it an extra minute to see if any straggling PAX would roll in; i.e. OG, who was a HC the night before. Alas, he remained home in the fartsack.

We couldn’t wait any longer, so we kicked off a Count-o-Rama and Name-o-Rama, and YHC laid out the disclaimer. Following, we moseyed over to the upper middle tennis court and circled up.

Warm-O-Rama:

• 20 SSH (IC)
• 10 Alternating Shoulder Touches (IC)
• 15 Imperial Walkers (IC)
• 15 Copperhead Skwats (IC)
• 15 Abe Vigodas (IC)

We recovered and sauntered (that’s right, you thought I was gonna say moseyed) down the steps and to the lower tennis courts. We split up and lined up between 2 courts in the middle; one group headed down the courts one direction, and the other group headed the opposite.

Tha Thang: ALARMs (Arms, Legs, Abs, R exercise, M exercise)

ALARM 1 – 6 min duration – OYO AMRAP

• 5 Burpees
• Lunge down 2 courts
• 10 LBC
• Run – Sprint back
• 4 Morning Woods (weightless Turkish Get-ups)

ALARM 2 – 6 min duration – OYO AMRAP

• 15 Overhead Claps
• Broad Jump down 2 courts
• 5 BBS
• Run – Karaoke back
• 5 Merkins

ALARM 3 – 6 min duration – OYO AMRAP

• 10 Alternating Shoulder Touches (5 ea side)
• Side Lunges down 2 courts
• 10 Gas Pumps
• Run back Backwards
• 10 Mountain Climbers

ALARM 4 – 6 min duration – OYO AMRAP

• 5 Dive Bombers
• Duck Walk or Gate Step (hip flexors) down 2 courts
• 10 Peter Parkers
• Run – Sprint back
• 5 Mexican Skwats

The ALARMs were done in succession, only taking time in between to describe the next set of movements.

After the ALARMs stopped going off, we moseyed back up to the upper tennis courts. Here we circled up one final time for some Mary.

Mary:

• 10 Dolly’s
• 10 American Hammers
• 10 Flutter Kicks
• 10 Little Baby Crunch with Bicycle Kick Things (LBCBKTs?)
• Plank Hold for 60 sec Count around the circle (Duggar almost lost his life for pausing on the count too long)

We recovered, did Count-o-Rama & Name-o-Rama, and rendezvous’d back at the flag.

CoT