Date: March 14, 2019
Time: 5:30am
Location: Gridlock
PAX: OG, Linc, Red Flanders, Barney Fife, Sous Vide, White Wall, Road Trip, Zebra, Incognito, Count Chocula (Q)
FNG: Giggles
Weather: Around 60 and a little wind.
Warm-o-rama
SSH, Knee Hugs, Straight Leg Kicks, Quads, Calves
We then made our way to the top of the parking lot for the Thang.
The Thang: 5 Stations X 4 Rounds (2 sets per round)
Each round consisted of going through each station twice before a short rest period. The goal was to push ourselves and go for max reps while not sacrificing form. Simply, we got out what we put in.
Round 1:
1. Shuttle Runs: We had a start line with cones 15 meters and 30 meters out. You run down and back to the 15, and down and back to the 30. You want to be working between 75% and all out on the runs.
2. Merkins
3. Coupon Squats
4. Burpees
5. American Hammers
We rotated back 1 station after the person running the shuttles finished. Person at station 5 went to station 1. We rotated through 2x
Round 2:
1. Shuttle Runs
2. Coupon Curl into Press
3. Coupon Back Lunges
4. Squat jumps
5. American Hammers
Round 3:
1. Shuttle Runs
2. Coupon Straight Arm Raises
3. Lateral Sous Vides
4. Scissor Jumps
5. American Hammers
Round 4:
1. Shuttle Runs
2. Coupon Merkins (Left hand on coupon while right hand on ground to perform merkin. After coming up switch hand positions so right is on coupon and left is on ground to perform a merkin)
3. Coupon Squats
4. Burpees
5. American Hammers
Post Thang:
Box Cutters
LBCs
Big Boy Sit Ups
Plank
Ended in COT