ALARMs At GRIDLOCK

by Lincoln Log, posted in Backblast

Location: Gridlock
Date: 05/06/2019
Time: 05:30a – 06:15a
Weather: 50 and calm

Q: Lincoln Log
PAX: 8 – Belay, Dot Matrix, Incognito, Lincoln Log, Red Flanders, Ronaldo, Sous Vide & Zebra

WARM-O-RAMA

Michael Phelps – 15 IC
Grass Grabbers – 12 IC
Copperhead Squats – 10 IC
SSH – 15 IC

Mosey to the basketball courts.

THA THANG

ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 10 min AMRAP (OYO)

  • 10 Merkins
  • Lunge out half of the court and back
  • 20 LBCs
  • 3 Suicides out half and back
  • 4 Morning Woods

ALARM 2 – 10 min AMRAP (OYO)

  • 15 sec Low Plank Hold
  • 10 Squat Jumps
  • 10 BBSs
  • 2 Karaoke out half the court and back
  • 5 Merkins

ALARM 3 – 10 min AMRAP (OYO)

  • 5 Burpees
  • Broad Jump out half and back
  • 10 V-ups
  • 1 Karaoke / 1 Suicide / 1 Karaoke out half and back
  • 10 Mountain Climbers – 2-count

Mary

Dolly – 10 IC
Flutters – 15 IC

Cot

Mosey back.