Author: Madoff

Location: Gridlock
Date: 2020-02-11
Weather: Rain and low 40’s

Q: Madoff
PAX: 9 – Oshag, Muck, Lansbury, Raquel, Zebra, Bagman, Boo Boo, Sous Vide, Madoff

Warm-O-Rama
We started with some arm circles, Mike Phelps, Grass grabbers (IC), SHH (IC) and leg stretches

Tha Thang
We went over the Escalating Board of Pain:

10 Mountain Climbers-Count each leg
20 Merkins
30 LBC’s
40 Monkey Humpers (Especially fun in close quarters with a bunch of sweaty dudes)
50 American Hammers-Count each side
60 Overhead Claps (way harder than they seem)
70 Plank Jacks
80 Moroccan Nightclubs (also sneaky hard)
90 SSH’s
100 Freddie Mercury’s

PAX were instructed to complete the first exercise (under the shelter) then run a lap (in the cold rain), return to the shelter and complete the first two exercises then run a lap, return to the shelter andcomplete the first 3 exercises then run a lap…..the PAX continued this sequence until 6:15 (or we finished – turns out 6:15 came first)

End in COT

Location: Gridlock
Date: 2020-01-28
Weather: Cold and dark

Q: Madoff
PAX: 5 – Bagman , Muck, Oshag, 49er, Sous Vide

Warm-O-Rama
Circled up for some arm circles, Mike Phelps and leg stretches (all OYO) and some SSH and GrassGrabbers (IC)

Tha Thang
I learned my lesson from a few most back and came prepared with a headlamp for a nice run this morning in the pitch black.

We set off at a brisk mosey on the path. Every 30-60 seconds we would all turn around and meet up at the back of the pack for an exercise.

We did jump squats, merkins, mountain climbers, SSH, planks and maybe a few others in our exercises between the running.

All in all, I’m sure everyone got a good cardio workout in this AM. Nice work men!

End in COT

Location: Gridlock
Date: 2019-12-31
Weather: Cold – 35 and windy but no rain

Q: Madoff
PAX: 3 – Sous Vide, Zebra, Madoff

Warm-O-Rama
Phelps OYO
SSH IC
Grass Grabbers IC
Leg Stretches OYO

Tha Thang
Thang #1
Mosey to one end of the parking lot
10 second squat hold + 10 squats
Mosey to the other end of the lot
2 burpees
Repeat with 20, 20, 4. 30, 30, 6. 40, 40, 8. 50, 50, 10. (We were feeling it by 30)

Thang #2 (Elevens)
Mosey to bottom of parking lot stairs
10 flutter kicks (2 = 1) at base
Run to top
1 AMHAM (4 = 1)
Repeat with 9, 2. 8, 3…. until we get to 1, 10.

Mosey to starting point for some MARY
Flutter kicks IC
Dolly kicks (or whatever these are called – I was calling them scissor kicks) IC
Low plank until failure

End in COT

Location: Gridlock
Date: 2019-12-10
Weather: Dark, cold and light rain

Q: Madoff
PAX: 4 – Red Flanders, Lansbury, 49er, Boo Boo

Warm-O-Rama
Warm Up (5:30 to 5:35)
* Mike Phelps
* Arm Circles (back, forward, big, small)
* Grass Grabbers (in cadence)
* Pull leg up and back
* Big step (Yoga start) both sides
* SSH (in cadence)

Tha Thang
Main Exercise (5:35 to 6:13)
* Everyone will run laps around the parking lot
* First lap mosey everyone together
* Starting with lap two, we will do the following
* Exercise at cones
* First cone – 20 Am Hammer (1=1)
* Then mosey
* Second cone – 20 Flutter kicks (1=1)
* Then run hard
* Third cone – 20 LBCs
* Then mosey
* Modify as needed

End in COT

Location: Gridlock
Date: 2019-11-19
Weather: Dark, half moon, 40 degrees

Q: Madoff
PAX: 6 – Oshag, Incognito, Lansbury, Zebra, Red Flanders, Sous Vide

Warm-O-Rama
Mike Phelps OYO
Arm Circles OYO
Grass Grabbers IC
Annie’s OYO
SSH IC

Tha Thang
Bataan Death March Part 1 around the parking lot

Bear crawl ring of fire with merkins, diamond merkins, werkins, stagger left merkin, stagger right merkin

Dolly’s IC
Flutter kicks IC
American Hammer IC

Bataan Death March part 2

Merkins IC
Flutter kicks IC

Lansbury closed us out with some yoga moves

End in COT

Location: Gridlock
Date: 2019-10-29
Time: 05:30 am
Weather: Dark, Cloudy, 50 degrees

VQ: Madoff
PAX: 6 – Oshag, 49er, Zebra, Ooze, Sous Vide, Incognito

Warm-O-Rama
Michael Phelps OYO
Grass Grabbers
Leg stretches

Tha Thang
Took off for a run on the trail with high hopes and quickly learned it’s not smart to run in the dark. This Q twisted his ankle within seconds and had to go for plan B.

Relocated to the parking lot. Everybody ran full laps while injured Q watched. And we did exercises after each lap.

Mainly merkins and flutter kicks.

End in COT