Location: Gridlock
Date: 2022-07-28
Weather: Overcast; rain started at 6:05
Q: 49er
PAX: 4 – 49er, Bam, Sous Vide, Steve-O
Warm-O-Rama
5 minutes of stretching and dynamic warm-ups
High knees
Butt kickers
Pigeon pulls
Quad pulls
30 toe taps on the curb
Tha Thang
Four Corners of the parking lot
5 Burpees in corner 1, mosey, 10 Copperhead squats in corner 2, mosey, 15 Merkins in corner 3, and mosey to the 4th corner for 20 side straddle hops.
Mosey diagonally across the lot to corner 2 and work another lap with 5 squats, 10 merkins, 15 SSHs and 20 burpees.
Mosey diagonally to corner 3 and work another lap with 5 merkins, 10 SSHs, 15 burpees, and 20 copperheads.
Mosey diagonally to corner 4 and work the last lap with 5 SSHs, 10 burpees, 15 copperheads and 20 merkins to finish.
Several rounds of coupon work
1 minute on, 30 seconds off, AMRAP
Overhead presses
Curls
Weighted squats
Bent-over rows
Bench presses
This is about the time the rain started so we put away the coupons and moved to the shelter for our final minutes of PAX choice.
End in COT