Location: Gridlock
Date: 2019-11-21
Weather: Around 40 +- a few degrees; felt warmer though; pretty good morning
Q: Incognito
PAX: 6 – Zebra, Ollie, Sous Vide, 49er, Incognito, Axeman
Warm-O-Rama
March in place, mosey to bball courts, micheal phelps , arm circles, arm/tri stretches, quad pulls, frankensteins, pigeon pulls, polkas
Did a side merkin/diamond merkin thing: you start at one sideline in a plank position (head toward one basket, feet toward the other). Do a Merkin; then shift to your right moving arms together and feet apart, Do a Diamond Merkin; then shift to your right again moving arms apart and feet together, Do a Merkin. Repeato until you get to the other sideline.
Was gonna go back in the opposite direction, but YHC was too weak.
Tha Thang
Had a little flexibility this morning, we ran around the parking lot, stopping in 5 spots: the flag, the lower west corner, the sidewalk near the coupons, the shelter area, and the upper east corner. At each stop we did a different exercise with a range of reps instead of a specific rep count. Hoped that rather than feeling a time crunch PAX could focus on form and do more of stuff they found easy and less of stuff they found hard.
We made it around the parking lot 4 times, doing the following:
Air Squats 20-30
Merkins 10-20
Curls with Coupon 20-30
Tricep Dips 20-30
Pikes Peak 8-15
Lunges 25-35
Catalina Wine Mixers 8-15
Presses with Coupon 12-20
Decline Merkins 15-20
Curb Launches (Did for about a minute or so)
Sumo Squats 25-35
Diamond Merkins 10-20
Curls with Coupon 20-30
Side Tri Rise 10-15
Clock Merkins 5 or 6 each way
3 Sprint Races (1 each between crosswalks) – Sous Vide really started off with a HUGE lead at the beginning of the 1st sprint, YHC was VERY impressed.
Side-to-Side Merkins 10-20
Presses with Coupons 12-20
One-legged wall squats 60 seconds, switched every 10 seconds
Burpees, legs up on curb 10-15
Closed with Mary
American Hammers IC
Slow Leg Raises IC
End in COT