Location: Gridlock
Date: 2023-04-08
Weather: 70 and Sunny
Q: Gypsy (DR)
PAX: 12 – Gypsy (DR), Oshag, Zebra, Baby Driver, Muck, Swift, Wally World, Incognito, Subject Matter, Axeman, Radio, Sous Vide
Warm-O-Rama
Warm-o-rama??
Nope.. we have work to do.. let mosey to the fields.
Ok. Ok.. it’s 70 and Sunny but my hands are cold let circle up and for some Side Straddle Hops, Imperial Walkers, Merkins.
Tha Thang
11s on the benches across the football field.
Step ups on one side and Gas pumper on the other.
Compounding 4 corners.
Run to Corner 1: 10 Big boy situp, run back to start.
Run to Corner 1: 10 Big boy situp, run to corner 2: 20 squats, run to corner 1: 10 Big boy situps, runback to start.
Run to Corner 1: 10 Big boy situp, run to corner 2: 20 squats, Run to corner 3: 30 Merkins, run to corner 2: 20 Squats, run to corner 1: 10 Big boy situps, runback to start.
Run to Corner 1: 10 Big boy situp, run to corner 2: 20 squats, Run to corner 3: 30 Merkins, run to corner 4: 15 burpees, run to corner 3: 30 merkins, run to corner 2: 20 Squats, run to corner 1: 10 Big boy situps, runback to start.
Mosey to tennis courts.
Carolina plows (3 times each pax)
Partner up: wheelbarrow from baseline to net, partner pax continues to hold your legs while you complete 10 derkins.
Mosey to basketball court.
4 corners.
All pax in the center of court. Run to one corner and perform 10 of called exercise return to center and do 2 burpees.. go to next corner… etc.
Called exercise 1st round:
Squats, jump Squats, lunge, reverse lunge.
Round 2: Flutters, heels to heaven, LBCs, big boy situps.
Mosey back to flag for 2 minutes of Mary.
Rosalittas and American Hammers.
Thank you for letting me lead today and thank you Oshag for taking us out.
SYITG!!!
V/r
John (Gypsy) Boles
End in COT