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Location: Gridlock
Date: 2023-01-12
Weather: 55 and clear
Q: Splitter
PAX: 11 – Muck, Zebra, 49er, The Janitor, Oshag, Phantom Menace, Santa’s Little Helper, Splash Down, Slick Willie, Steve-O, Splitter
Warm-O-Rama
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes
Tha Thang
“Card’s Run and Repeat”
5-Burpees
5-Big Boys
5-Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)
10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run to the sign and repeat
15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished
As a group if there is time
20-Burpees
Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)
Mary- Call Out
AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.
*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.
*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complaints.
*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.
End in COT
