Location: Gridlock
Date: 2022-04-19
Weather: Clear, mid-30s
Q: 49er
PAX: 9 – Steve-O, The Janitor, Muck, 49er, Geppetto, Zebra, Incognito, Sous Vide, Axeman
Warm-O-Rama
Michael Phelps
Arm Circles
SSHs x20 IC
Grass grabbers x20 IC
Curb step-ups x30 OYO
Warm-Up Mosey to the coupons, then move to the ‘B’ corner
Tha Thang
Each corner of the parking lot was a letter. Pax moseyed together, waited for the six, and did the work together. The diagonal mosey across the lot meant each evolution started and finished with a different letter.
B – Burpees x5
I – Iron Mikes x10 / Ice Skaters x10 each side (alternated)
N – Not So Lazy Boys x10 IC
G – Ground Pounders (w/ coupon) x10
O – Oh boy, it’s another mosey! (diagonal run)
Evo 1 – BINGO
Evo 2 – INGBO
Evo 3 – NGBIO
Evo 4 – GBINO
Evo 5 – BINGO w/ both I moves
Not-So Lazy Boys
On your six sitting upright with your legs straight out in front of you. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 10-15 seconds and rotate to your right, dropping your right elbow towards the ground (not letting it touch the ground), back to the middle (hold for 10-15 seconds, core still engaged) and then rotate over to your left, dropping your left elbow towards the ground (not letting it touch the ground). Do this for as long as you’d like..on the Q’s lead and count!
Ground Pounder
Starting position – holding large rock up near chest. On 1: Lift Rock over head, On 2: bring rock back to chest, On 3: bring rock down to pound the ground in a deep squat then return to starting position.
End in COT