Location: Gridlock
Date: 01/23/2019
Time: 05:30a – 6:15a
Weather: 48 Degrees – Cloudy and Windy
Q: OG
PAX: 5 – Count Chocula, Duggar, Linc, OG, Zebra and Sous Vide
INTRODUCTION
This workout was inspired by Bourbon from Toledo as well. I took his concept and enforced my own constraints. Today’s concept was Dicey Form. I am as guilty as anyone as opting for speed over good form. Today we did ALL exercise in cadence. This encouraged us to stay together and strive for good form.…
WARM-O-RAMA
SSH
Abe Vigodas
Michael Phelps
Shoulder Stretches
Knee Rotations
THE THANG
Roll Two Dice. First gives you the exercise. Second gives you the reps. The reps can be misleading since we did in cadence. Most of the time 4 is 1.
Exercises
Round 1 – Dice
- Merkins
- Plank-jack, In and Out Abs
- Dans
- Burpos
- American Hammers
- Bear Crawl Two Step
Mary
- 1 Min Plank
- 20 LBC
- 20 Box Cutters
- 1 Min Plank
- 10 Supermans
- 5 R Hip Raises
- 5 L Hip Raises
- 1 Min Plank
Round 2 – Dice
- Ski Abs
- Perkins
- Copperhead Squats
- Worst Merkin Ever
- Kick throughs
- Catalina Wine Mixer
1 Minute of American Hammers to finish up.
COT
MOLESKIN
YHC just wanted to bring a different flavor to the workout. The unpredictability of the dice reared its ugly head and tested me. Especially on the “Worst Merkin.Ever”. All my brothers pushed as hard as they could. Glad Duggar could join us.