Location: Gridlock
Date: 2020-07-16
Weather: 76, clear and a little muggy
Q: 49er
PAX: 7 – 49er, Sous Vide, Incognito, Muck, Zebra, Lansbury, Lincoln Log
Warm-O-Rama
30 seconds each:
https://www.youtube.com/watch?v=4jCDjnzI6W0
Video courtesy of Bonhoeffer, F3 South Charlotte)
Knee hugs
Quad pulls
Pigeon pulls
Finkle swings
Reverse lunge w/ twist
Michael Phelps / Fly press
Then
15x Hillbilly Squats IC
20x SSHs IC
Tha Thang
Mosey to the bottom of the scoreboard to the music of the Beatles for Thang 1: Ladders
4 rounds of ladders on the hill starting with 1 at the bottom, 2 at the top, 3 at the bottom, working up to 5, and back down to 1 at the bottom. 1-2-3-4-5-4-3-2-1
After Sous Vide’s creative Q on Tuesday, YHC promised there would be no burpees today. I never promised we wouldn’t do parts of burpees.
Round 1: Merkins
Round 2: Bobby Hurleys
Round 3: 2x Copperhead Squats
Round 4: 4ct Mountain Climbers
Mosey to the basketball court baseline for Thang 2: Suicides. 4 lines – free throw, midcourt, opposite free throw, opposite baseline.
Round 1: Suicide w/ a line touch
Round 2: Suicide w/ 5x gas pumpers at each line
Round 3: Suicide w/ 5 Catalinas at each line
Round 4: Bear crawl suicide; run out, bear crawl back from each line
End in COT