Location: Gridlock
Date: 2020-06-25
Weather: Outstanding, can’t ask for better
Q: Muck
PAX: 5 – Possum, 49er, Sous Vide, Axeman, Muck
Warm-O-Rama
Mosey to basketball court with coupons
Disclaimer
Warm-ups:
• Michael Phelps
• Knee pulls to chest
• Runners stretch (side to side)
• Cross your feet, bend, and hang (REPEAT, other side)
• Tricep pull (elbow behind head, REPEAT, other side)
• Small circles, then reverse
• Big circles, then reverse
• Abe Vigodas (10 each side, OYO)
Reminder to focus on a) form and b) go at your best pace.
Tha Thang
#1- Happy Dance (Mercy Me)
Side to side jump squats (15)
Bobby Hurleys- Slap the ground, then jump shot (15)
#2- I Want You to Want Me (Cheap Trick)
Bent over rows (w/coupon) (15)
Diamond mercans (15)
#3- Live and Let Die (Paul McCartney)
American Hammers (15 each side)
007 Big Boys (15)
#4- Will It Go Round In Circles (Billy Preston)
Copperhead Squats (15)
Plank Jacks (15)
#5- The Race Is On (George Jones)
Curls (w/ coupon) (15)
Plank (15 seconds)
#6- Riding the Storm Out (REO Speedwagon)
Shoulder Press (w/coupon) (10)
LBC’s (15)
#7- Atomic Dog (George Clinton)
Dips (15)
Side Straddle Hops (15)
#8- I Missed Again (Phil Collins)
Raggedy Ann’s (side bends, with or without coupon) (10/10)
Mercans, with rotation (10)
Finish
Cross crunches- elbows to opposite knees (15)
Mosey back
End in COT