Location: Gridlock
Date: 2019-10-22
Time: 05:30 am
Weather: Nice fall morning
Q: 49er
PAX: 4 – 49er, Ooze, Incognito, Zebra
Warm-O-Rama
Arm Circles and curb stretches OYO before moseying to the coupons
Tha Thang
YHC was looking for a beatdown that could be easily modified for a rainy day under the shelter, so I borrowed this one from Nice ‘n Easy @ F3 Cincinnati. Fortunately, the weather cooperated and we were able to stay in the parking lot.
All exercises completed with a coupon. Some done IC, but most OYO
1 LAP around parking lot (burden block carry)
10X MANMAKERS
25X LBC (li’l block crunches) w/ coupons overhead
25X INCLINE MERKINS (on block)
20X GOBLET SQUATS (shoulder width)
10X SKULL CRUSHERS
1 LAP
10X MANMAKERS
25X FLUTTERKICKS (block overhead) IC
25X DECLINE WIDE MERKINS (feet on block)
20X GOBLET SQUATS
10X SKULL CRUSHERS
1 LAP
10X MANMAKERS
20X HAMMER BLOCKS IC
30X UNEVEN MERKINS (on block – 15 per side)
20X GOBLET SQUATS (super wide)
10X SKULL CRUSHERS IC
1 LAP
20X HEAVY DOLLIES IC
20X HAMMER BLOCKS EACH SIDE
1MIN OF HEAVY FREDDIES
YHC was glad to be Q’ing this morning. Last year I was in pre-op waiting for my gastric bypass surgery and carrying the equivalent of 4 coupons in extra body weight. Today was a great anniversary!
End in COT