Location: Gridlock
Date: 2020-08-01
Weather: Wet from all the rain, but it didn’t rain on us during the WO
Q: Incognito
PAX: 9 – Oshag, Axeman, Sous Vide, Count Chocula, Radio, Kisses, Incognito, DiGiorno, Double Dare
Warm-O-Rama
Welcomed all
Moseyed to basketball court for a few IC exercises
Included were Crab Cakes IC and Crab Jacks IC, I believe for the first time at F3Lexington
Tha Thang
Moseyed to our pullup shelter
Each PAX had a table to stand on and a beam for pullups
Did an every other minute kind of thing.
First minute: 20 Pullups and 20 Merkins
Rest for a minute
Second minute: 18 Pullups and 20 Merkins
Rest for a minute
Third minute: 16 Pullups and 20 Merkins
Rest for a minute
notice a trend???
Did a total of six rounds…that means on the last one we did 10 Pullups and 20 Merkins
Moseyed back to the basketball court for a little baseball diamond work.
That’s right, by looking at the basketball court from a different angle it actually becomes a diamond. I figured that out by googling during the hours of prep I put into the WO.
Did a different exercise at each corner of the diamond (there are 4 corners to a diamond) – I googled that too so I know it’s true.
1st exercise: 20 Merkins
2nd exercise: 20 Air Squats
3rd exercise: 10 Burpees
4th exercise: 20 Crab Cakes
Rinse and Repeat – not sure how long we did this but it was at least 3 or 4 U2 songs
Next we did a Squaticide – similar to a Suicide but at the top of each run you did an ever increasing # of Air Squats, starting with 1. We worked our way up to 12 Air Squats
Next we moseyed to the top of the parking lot and each PAX grabbed a spot by the curb. Did Curb Alberts for about a minute (like a step up, only it’s with your hands in a plank position).
Had one minute to go so we did toe taps to the curb for the last minute.
Lots of HIM’s today; I won’t name names, but the soccer coach from Michigan really struggled today, but everybody else did fantastic.
End in COT