Location: Gridlock
Date: 2019-09-16
Time: 05:30 am
Weather: Pleasant
Q: Sous Vide
PAX: 7 – 49er, Incognito, Lansbury, Ronaldo, Axeman, Madoff, Sous Vide
Warm-O-Rama
Dynamic movements
Tha Thang
An 11 of mercans and plank jacks then another 11 of squats and big boy sit-ups. Finished off with 10, 40 yard incline sprints.
End in COT
Location: Gridlock
Date: 08-19-2019
Time: 05:30 am
Weather: Hot and sticky
Q: Sous Vide
PAX: 5 – Sous Vide, Madoff, Lansbury, Axeman, Dough Boy (DR)
Warm-O-Rama
Series of dynamic stretches.
Tha Thang
In pairs. We had four different stations. One person ran 50yds and did some Mary while the other partner did a number of exercises. 1: 200 curls 2: 200 squats 3: 200 mercans and 300 side straddle hops.
We finished with 10 40yd sprints.
End in COT
Location: Gridlock
Date: 08-05-2019
Time: 05:30 am
Weather: Slightly cooler and less humid. Clear skies!
Q: Sous Vide
PAX: 7 – Genesis, Sous Vide, Axeman, Incognito, Lansbury, 49er, Madoff
Warm-O-Rama
Did some dynamic warm ups with high skips, shuffle ect and then some side straddle hops, squats and so on.
Tha Thang
Started at one end of the parking lot and did 10 explosive mercans, 10 coupon curls and 10 standing broad jumps with 2 tire flips and a 20 yd. pallet push down and back. Once completed, jog to other end of parking lot and back. Then do 9 of everything jog down and back. 8 of everything ect.
End in COT
Location: Gridlock
Date: 07-22-2019
Time: 05:30 am
Weather: Slightly humid
Q: Sous Vide
PAX: 6 – Sous Vide, Oshag, Genesis, Zebra, Ronaldo, Incognito
Warm-O-Rama
Mosey to basketball court and completed dynamic warm up.
Tha Thang
Ran to football field scoreboard and did Blackjack. Starting on the path we did 1 mercan and ran up hill plus 20 yds and did 20 LBC’s and ran another 20 yds and did 10 coupon curls. Ran back to start and did 2 mercans, 19 LBC’s and 10 more curls. Repeat until time is finished with mercan’s and LBC’s adding up to 21.
About halfway through we had apparently stirred up some gnats. It felt more like roulette as we randomly hit pockets of bugs while running.
End in COT
Location: Gridlock
Date: 07-08-2019
Time: 05:30 am
Weather: Warm, humid and clear=perfect
Q: Sous Vide
PAX: 5 – Sous Vide, 49er, Lansbury, Incognito, Axeman
Warm-O-Rama
After a mosey to the basketball courts, we did an extensive warm up consisting of 20 dynamic exercises.
Tha Thang
We ran to the scoreboard and did 10 hill sprints. From there, some kind person left four orange cones 50 yards apart in a square with a giant tire in the middle of the square. At cone 1 you had to complete 10 merkins then run to the center and flip the tire. We then ran to cone 2 and did 10 BB sit-ups returning to the tire for another flip. Cone 3 was 10 squat jumps and cone four was 10 SS hops. When that was completed you started over doing 9 of each and so on.
End in COT
Location: Gridlock
Date: 06-24-2019
Time: 05:30 am
Weather: 70 and muggy
Q: Sous Vide
PAX: 8 – 49er, Lansbury, Oshag, Sous Vide, Incognito, Zebra, Liberace, Miyagi
Warm-O-Rama
Dynamic stuff that was enjoyable.
Tha Thang
Groups of 2 with four groups total and four stations.
Station 1– 150 sledgehammers with partner running 50 yds. and doing 5 power wheels.
Station 2– 200 Mercans with 50 yd. run and 4 tire flips.
Station 3– 200 squats with partner running to 20 LBC’s.
Station 4– 300 Side Straddle Hoops with partner running to 25yd farmers walk with 50lb Duggar’s, I mean dumbbells.
Finished with 4 minutes of Mary.
End in COT
Location: Gridlock
Date: 06-10-2019
Time: 05:30 am
Weather: Muggy and overcast
Q: Sous Vide
PAX: 6 – Sous Vide, Axeman, Oshag, Water Bucket, Lincoln Log, Incognito
Warm-O-Rama
10 ssh, 10 seal jacks, 10 flings. 10 copper head squats, shuffles, high skipping, quad pulls.
Tha Thang
Jogged to the nearest coupons and did 20 curls. Using one of the coupons and a curb about 30ft apart we did the Ascending Curb Crawl. Starting on the curb with feet on it we did 1 Mercian then bear crawled to the coupon and did 2 Mercains. Kept going until we reached 13 mercans. Finished with 20 curls. Then jogged to the scoreboard and did 10 hill sprints. Then, jogged to the bleachers and each got 2 coupons. Started with 20 curls and then carried both blocks down the hill and did 1 big boy sit up. Carried the blocks back up the hill and did 2 bb sit-ups and so on to 10. Finished with 20 curls. Jogged back to starting spot.
End in COT
Location: Gridlock
Date: 02/27/2019
Time: 05:30a – 06:15a
Weather: 34 Degrees and Calm
Q: Sous Vide
PAX: 5 – OG, Oshag, Count Chocula, Sous Vide and Fast & Easy (DR from Knoxville)
Roll Tire and mosey to Bball couts
4 cones setup around from side line of 1st court to 1st sideline of second court.
Start Rounds.
ROUND 1 – At Cone 1 do 15 SSH, Bear crawl entire first court (side to side), run to Cone 2, do 15 merkins, run to COne 3, do 15 Squats, run to basketball court sideline, bear crawl to Cone 4 and do 15 LBCs, then Run back to Cone 1.
ROUND 2 – Repeat with 14 Reps per movement.
Repeat to Round with 1 Rep per movement.
Addition – We rotated flipping the tire 5 times. OG started, so he’d flip 5 times then continued with exercises. Then next person would start flipping when they got to tire. This would continue until all rounds have been completed. For those that finished first, start with 16 – 20 per round until all are done.
Location: Gridlock
Date: 02/04/2019
Time: 05:30a – 6:15a
Weather: 44 Degrees and Calm
Q: Sous Vide
PAX: 5 – Count Chocula, OG, Oshag, Sous Vide and Zebra
10 SSH
10 Seal Claps
10 Cross Jacks
10 Copperhead Squats
10 Lunges
10 Mountain Climbers
4 stations (teams of 2 sharing reps)
Station 1: 100 Squats (with 65 lb dumbells). While one works, the other runs down (approx 50 yds) and flips tire 4 times (2 forward, 2 back)
Station 2: 200 Merkins. While one works, the other runs 50 yds and does 20 LBCs
Station 3: 200 Step Back Lunges. While one works, the other runs 50 yds and flips tire 4 times (2 forward, 2 back )
Station 4: 200 SSHs. While one works, the other runs 25 yards picks up two 65lb dumbbells and farmer carries 25 yards (total of 50 and leaves them there and runs back. next person runs the entire 50 and then carries the dumbbells back to 25 yard and runs back.
Catalina Wine Suckers
Ladder to 10…
Do 1 Catalina Wine Mixer, Run 50 yds
2 Catalina Wine Mixers, Run 50 yds
3…4…5…6…7…8…9…10… done.
20 American Hammers
1 minute of Dolly / 6″ hold / Flutter Kicks
Location: Gridlock
Date: 01/24/2019
Time: 05:30a – 6:15a
Weather: 26 Degrees
Q: Sous Vide
PAX: 6 – Count Chocula, Duggar, Fragile, OG, Sous Vide and Zebra
20 SSHs
20 Seal Jacks
20 Cross Jacks
1.5 Min Plank
Twenty Ones
2 Cones set 55 yds apart
Reps at each end to equal 21 each lap (exercise, run exercise, return)
@ Cone 1: Merkins (odd numbers) or Jump Squats (even numbers)
@ Cone 2: LBCs
Lap 1: 1 Merkin – Run – 20 LBCs – Return
Lap 2: 2 Jump Squats – Run – 19 LBCs – Return
Lap 3: 3 Merkins – Run – 18 LBCs – Return
Lap 4: 4 Jump Squats – Run – 17 LBCs – Return
.
.
.
Lap 20: 20 Jump Squats – Run – 1 LBC – Return
1.5 Min Plank
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