Location: Gridlock
Date: 2019-06-06
Time: 05:30 am
Weather: 67 and humid
Q: Zebra
PAX:7 – Ollie, Ronaldo, Zebra, Ooze, Sous Vide, Buns, Yanni
Warm-O-Rama
PAX were slow getting into the lot and out of their cars, but finally made it to the circle to warm up. We began with dynamic stretching to get warmed up for what was to follow:
Runners shuffle with Michael Phelps
Knee to chest pulls
Quad stretches
Downward dog
Frankenstein’s
*PAX followed the Q for about a 1/2 mile mosey to the picnic shelter
Tha Thang
After the 1/2 mile mosey we began 8 minutes of Cindy — 5 pull ups, 10 merkins, 15 squats. Q encouraged PAX to focus on quality of form and reps over quantity.
After first round of Cindy, we switched gears and did a 4 minute tabatta with 20 seconds of work and 10 seconds of rest. Round 1 – wall sits.
After the tabatta we returned to Cindy for 4 minutes
Tabatta round 2 – American Hammers
And another round of Cindy for 4 minutes.
Q led the PAX on a different route of 1/2 mile back to the AO.
End in COT