Location: Gridlock
Date: 2022-07-02
Weather: Humid… which is better than huhigh. 🙂
Q: Muck
PAX: 18 – Sparky, LeBron, Slick Willie, Sous Vide, Expo, Wagon Train, Bandwagon, Axeman, Zebra, Subject Matter, Radio, Nutmeg (DR), El Fed, Chewbacca, Geppetto, Steve-O, Wally World, Muck
Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep pull (switch)
– Arm across chest (switch)
– Quad pulls (OYO)
– Grass grabbers (15, IC)
Tha Thang
Start off with Diego…
Partner up, then mosey to coupons at the football field. Each team takes a coupon to hill by scoreboard.
One PAX begins exercise at top of hill… partner PAX goes to bottom of hill, does an exercise, then back up the hill. Partners switch until top exercise count is complete. Five rounds total:
Top: 50 Coupon swings
Bottom: 10 Plank Jacks
Top: 100 Overhead presses
Bottom: 10 No Surrenders
Top: 150 Curls
Bottom: 10 Squats
Top: 200 Bentover Rows
Bottom: 10 SSH’S
Top: 250 Mercans
Bottom: 10 Big Boy Situps
Then we fell into a burnin’ Ring of Fire. Staying in pairs, there were nine stations. We did AMRAP reps for 1:30, then :30 rest while we rotate:
1. Dips
2. Step ups
3. Lunges w/ twist
4. Big boy situps
5. Arm Circles
6. Jump rope
7. No Surrenders
8. Mercans w/ rotation
9. Box cutters
We did all this while winging a tennis ball at each other.
Mosey back to the flag for COT and Coffeeteria.
Welcome Wagon Train! You and your Dad made a great team!
Happy 200th post Radio!
End in COT