Location: Gridlock
Date: 2019-09-26
Time: 05:30 am
Weather: Between 68 and 70 degrees; dry during WO but started drizzling right after.
Q: Incognito
PAX: 8 – Incognito, Sous Vide, Zebra, 49er, Water Bucket, Ooze, Seal Pup, Belay
Warm-O-Rama
Frankensteins IC, SSH IC, Mosey over to basketball court.
Quad pulls, Pigeon Pulls, Knee Tucks, and High Knees
Then did a set of 4 exercises, repeating for a little over 4 minutes:
10 Air Squats
10 Walkout Merkins
10 Squat Jumps
10 Merkins
Tha Thang
Plank Sprints:
Start in a Plank Position on the sideline, when you hear the command to Sprint, you get up and Sprint past the other sideline to the first sideline of the next court.
Get in another Plank, and when the command to Sprint comes…you Sprint back.
There’s 8 seconds in-between each command to Sprint.
After every 8 Sprints, there is a 13 second Rest.
Did a total of 32 Sprints, a shade over 5 minutes total.
Burpee Dans:
Start at one sideline and go all the way to the far sideline of the other court.
4 Lunges, then 1 Burpee, repeato all the way across.
Next we came back with only 1 minor change…
4 Lunges, then 2 Burpees.
Finally, one more trip across both courts…
4 Lunges, 3 Burpees.
Played the song “Money for Nothing” during which we moseyed from one sideline across both courts to the far sideline. At each end we did the following:
10 Merkins
10 SSH’s
10 Air Squats
Everybody looked relieved when the song was over, felt like that was a lot of running, so decided to make it easier on everybody with a smaller ratio of running, we did the same thing only with a different rep count:
20 Merkins
20 SSH’s
20 Air Squats
You could argue that the Plank Sprints, the Merkins, and the Burpees worked our core a little bit but we didn’t really do any Mary this morning.
That’s probably why everybody was so well rested at the end. Will have to work harder and put some Mary in my next WO.
End in COT