Location: Gridlock (Top Level Shelter)
Date: 1/21/19
Time: 5:30am-6:15am
Weather: 5 Degrees. Real Feel – BLOODY COLD!
PAX: OG, Linc, Count Chocula (Q).
Warm-o-rama
Down and Back
A little jog to get the blood flowing
Knee Hugs
Straight Leg Kicks
Cradles
Quads
Lunges with a twist
Side Lunges
Calves or Chicken Feet
Another Jog
The thang – part 1
6 exercises per set and we completed 20 reps per of each exercise in a set. Bonus was random runs (run to 10 yard marker and back to start, ran to 20 yard marker and back to start) throughout workout.
- Coupon Swings
- Coupon Curl
- Coupon Overhead Press
- Coupon Triceps or Dips
- Coupon Merkens
- Coupon Hammers
The Thang – Part 2
LEG CRANK BABY!!!!!
3 sets of 4 exercises and 20 seconds per exercises. We used a 1 min plank to recover after each Leg Crank set.
- Squats
- Step Jumps
- Scissor Jumps
- Squat Jumps
Ended in COT.