Location: Gridlock
Date: 2021-09-30
Weather: “Everyone talks about the weather, but no one does anything about it.” It was great.
Q: Muck
PAX: 13 – Oshag, Santa’s Little Helper, Sous Vide, Red Flanders, Steve-O, Incognito, Farva (Lex), Chewbacca, Geppetto, Raquel, Showcase Showdown, Muck, Bartman (DR)
Warm-O-Rama
– Runner’s stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Michael Phelps
– Pull arm across (switch)
– Tricep pulls behind head (switch)
– Grass grabbers, IC (12)
Tha Thang
Mosey to the parking lot coupons for Ring of Fire…
In a large circle, there are multiple exercise stations. Everyone does the exercise in front of them for 1 1/2 minutes (AMRAP) and then rotate around the ring of fire to the next exercise. :30 rest in-between.
Exercise stations:
- Bentover Rows w/ coupon
- Squats w/ coupon
- Raggedy Ann’s w/coupon (switch sides)
- Curls w/ coupon
- Overhead press w/ coupon
- Coupon swings
- Lunges w/ twist
- Plank jacks
- American Hammers
- Arm Circles
- Mercans w/ rotation
- Jump squats, side to side
- Imperial Walkers
- Copperhead Squats
- Hand release mercans
- High Knees in place
- LBC’s
- Side straddle hops
We did nine stations the first round. Then a mosey around the inner loop of the parking lot. Then came back and did new exercises (coupon work remained the same).
Moseyed back to the flag… finished with 50 SSH’s.
Great to have Bartman in from Raleigh.
And Steve-o is an old school rocker… who knew? 🙂
End in COT