Location: Gridlock
Date: 2019-12-05
Weather: Around freezing +- a few degrees; didn’t feel too bad considering the temp
Q: Incognito
PAX: 3 – Incognito, Madoff, Sous Vide
Warm-O-Rama
SSH IC, Frankenstein IC, Michael Phelps, Arm Circles, and some Arm Stretches
Tha Thang
Moseyed over to our favorite pull-up shelter.
Plan was to focus on Chest & Back today.
Round 1: Standard Merkins (10 to 20; PAX choice)
Wide-Grip Pull-ups (5 to 10; PAX choice)
We repeated this sequence for a total of 3 sets.
As a break we did toe taps for a little less than a minute.
Round 2: Ranger Merkins
Narrow Overhand Grip Pullups
Repeated for a total of 3 sets.
Break was Air Squats for a little less than a minute.
Round 3: Wide Merkins
Chin-ups (that’s palm facing you doing the pullup)
Total of 3 sets
Lunges for a little less than a minute
Round 4: Diamond Merkins
Stagger-Arm Pullups (one palm facing you, one palm away; switch every 2 or 3)
3 sets
SSH’s
Round 5: 3-slow (4-count); 4-fast pushups, continue as a group ’til can’t do anymore
1 Wide, 1 Narrow Grip Pullup; repeato ’til done
3 sets
Reverse Lunges
Mosey back to the flag
Finish with Mary:
Boxcutter IC
E2K 20 OYO each leg
Hundreds (although we only did 50)
Flutter Kicks IC
End in COT