Location: Paddock
Date: 1/18/2019
Time: 5:30am-6:15am
Weather: 39 Degrees
PAX: OG, Sous Vide, Nickels, Fragile, and Duggar
Q: Duggar
Introduction
Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.
Warm-O-Rama
20 Abe Vigoda’s – IC
15 Grass Gabbers – IC
20 Michael Phelps – IC
10 Small Shoulder Circles – IC
10 Reverse Small Shoulder Circles – IC
OYO Leg stretching
The thing 1
Planking Mile
We ran .25 miles stopped for a 1 min plank. Repeated this until we ran 1 mile and 3 minutes of planking.
The thing 2
The Johnny has wreaked havoc a time or two at GRIDLOCK but has not made his was to the Paddock until this morning.
The Johnny is a ladder exercise. 4 stations approx. 25 yards between stations.
Complete station 1 (5 Hurpees)
Bear crawl to station 2 remember, always bear crawl to station 2! (20 Freddie Mercury’s)
Sprint back to station 1. Complete station 1,2, and 3 (10 Jump Squats) sprint back to station 1
Complete station 1,2,3, and 4 (10 mericans) sprint back to station 1.
Once we completed this the guys were complaining about how easy it was so we moseyed to station 4 and did it again, backwards.
When we completed this the guys still didn’t feel like they have worked out so they asked for more.
We went back to station 1 and instead of laddering we just ran to each station (except we bear crawled from 1 to 2) and completed the exercise. Since we didn’t ladder we all collectively agreed to double the exercises. 10 Hurpees, 40 Freddie Mercury’s, 20 Jump Squats, and 20 Mercans.
Now I’m not going to lie, after this I was beat. However I work out with some tough dudes so the were begging me for more. We moseyed to station 4 and did the same thing one more time in reverse (no ladder and double the exercise).
Enjoyed our time this morning. There is something special about this group!
COT