Location: Gridlock
Date: 2022-05-30
Weather: Warm and Sunny
Q: Ricky Bobby
PAX: 9 – Slick Willie, Lansbury, Matlock, Wally World, Oshag, Axeman, Toto, Muck, Ricky Bobby
Warm-O-Rama
Self warm up while Q goes over Murph and why we were doing it
Tha Thang
Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
End in COT
Location: Gridlock
Date: 2021-04-17
Weather: Cool Damp Morning
Q: Ricky Bobby
PAX: 9 – Ricky Bobby, Incognito, Sous Vide, Axeman, Raquel, Oshag, Zebra, Yanni, Muck
Warm-O-Rama
Mosey to the basketball courts
Static Stretching (Michael Phelps, Arm Circles, Legs, etc…)
40 foot duck walk
40 foot Frankensteins
Dive Bombers on command
12 Bird Dogs (2 second hold)
10 Burpees
Tha Thang
MARY
3 rounds
25 LBC’s
12 Alternating Leg V-Ups
25 Heal Taps
12 Big Boys Sit-ups
25 American Hammers
30 second rest
Mosey to the shelter
CINDY
15 Min AMRAP
5 Pull-Ups
10 Merkins
15 Air Squats
Every 5 min pax would run to the road and back
Mosey to the football field
DORA
100 Curls (partner runs, does 3 burpees, runs back)
200 Lunges (partner runs, does 2 burpees, runs back)
300 Side Straddle Hops (partner runs, does 1 burpee, runs back)
Mosey back to the parking lot
End in COT
Location: Q Stream Virtual AO
Date: 2020-04-20
Weather: Fresh
Q: Ricky Bobby
PAX: 5 – Ricky Bobby, Zebra, Bagman, Lansbury, Boo Boo
Warm-O-Rama
Michael Phelps
Arm Circles
20 Leg Swings (each leg)
Grass grabbers
Knee pulls
Quad stretch
30 SSH
Tha Thang
5 Rounds 4 Minutes Work 1 Minute Rest
Man Makers – 10
R/L lunge squat – 10
Big Boy Sit-ups – 20
After AMRAP
25 merkins 25 SSH
20 merkins 30 SSH
15 merkins 35 SSH
10 merkins 40 SSH
5 merkins 45 SSH
Remaining time repeat
25 leg raises
25 lbcs
25 American hammers
End in COT
Location: Gridlock
Date: 2019-11-16
Weather: 27 Degrees and Frosty
VQ: Ricky Bobby
PAX: 16 – Ricky Bobby, Weird Science, Brutus, Juul, 49er, Lansbury, Ronaldo, Zebra, Incognito, Lincoln Log, Hanz&Franz, Oshag, My Boy Blue, Sous Vide, Stapler, Axeman
Warm-O-Rama
Michael Phelps
Forward Arm Circles (small then big)
Reverse Arm Circles
Grass Grabbers
Side stretch inner thigh
Frankensteins
Side straddle hops
Top Taps
Tha Thang
Move to basketball courts
Mary
LBC’s (25)
Heel taps (25 each side)
Reach Throughs (25)
Leg Raises (25)
Dead Bugs (switch on command)
6 inches (45 seconds)
American Hammers (30 each side)
Run to shelter (0.75 approximate)
Partner Up
Pull-ups/Bernie Sanders (50)
Merkins/high knee skips (100)
Lunges/grape vine (150)
Jail break to end of parking lot
Run to football field (0.75 approximate)
Same teams
Man makers (5) / curls continuous
Switch
Repeat 3 times
Coupons toss (25 yards)
Mosie back to parking lot
End in COT
