Site: Gridlock
Q: Incognito
Weather: 50 degrees +- | a little rain before the WO, but just misty at worst during.
7 Pax: Sous Vide, Duggar, Incognito, Opera Ghost, Count Chocula, Triceratops, and Fragile
Warm O Rama:
Jogging in place, Arm Flappers, Arm Circles, Frankensteins, and a little fighter stance Jab-Cross Switch. Did some plank holds in various positions: right arm up, left arm up, left leg up, etc.
The First Thang:
Had some bricks, did the following moves with 1 or 2 bricks in each hand (PAX choice):
Wide stance squats with a shoulder press out at the top to form an X.
Warrior 3 Lunge up to a table position
Small arm circles
American Hammer Twist with 2 bricks between knees and 2 bricks in your hands, goal was to lift one butt cheek off the ground with each twist.
Canoe position, performing crunches – switching two bricks from your hands to in-between your feet with each crunch. Definitely don’t wanna drop those bricks at the top of the crunch!
Same plank holds as above, only we kept bricks in our hands the whole time.
Did 5 burpees just for the heck of it.
The Playground Thang:
After moseying to the playground, we did 3 exercises with the Beastie Boys beat motivating us to keep going:
5 pullups, 10 diamond merkins, 15 squats – rinse and repeat for the full length of ‘No Sleep ’til Brooklyn’
Quick 10 count
5 pullups, 10 screamer lunges, 15 tricep dips – rinse and repeat for the full length of ‘Fight for Your Right to Party’
The Shelter Thang:
Moseyed over to the shelter by the playground and did 5 burpees to start
PAX then rotated twice through 6 different exercises:
- Single leg calf raises (left foot first time through, right foot second time)
- Step ups on picnic table seat
- Traverse picnic table
- Underhand Australian pullups between 2 picnic tables
- Decline merkins (feet on picnic table seat)
- Pikes Peak Shoulder Press
The timer was set to 30 seconds on, 10 second rest between.
Moseyed back to home base after this.
COT:
Prayed to our Great Father, please lift up those that struggle through the holidays. Reminder to all to reach out and Love those that need an extra dose of it this time of year.