Fire and Ice

Location: Gridlock
Date: 2022-01-08
Weather: On the way to the beatdown, I saw a hitchhiker. He was so cold, he had both hands in his pockets and was holding a picture of his thumb between his chattering teeth. 🙂

Q: Muck
PAX: 10 – Oshag, Santa’s Little Helper, Raquel, Radio, Axeman, Hertz, Sous Vide, 49er, Incognito, Muck

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Arms across chest (switch)
– Tricep pulls (switch)
– Grass grabbers IC, 15

Tha Thang
The Q switched the plan due to the single digit temps and wind chill… better to stay out of the wind. Very proud of the hard charging pax who made it out! Would have shed a tear, but it would have froze on my face. 🙂


Started with Baba O’Reiley… Five minutes of Imperial Walkers set to Baba O’Reilly by The Who. Increased tempo for the final 30 seconds.

Then, to warm things up, we fell into a burning Ring of Fire. 1:30 on doing exercise; :30 seconds rest. Completed two rounds, switching some of the exercises between 1st and 2nd rounds. Here are the various stations:

1. Bentover Rows w/ coupon
2. Box cutters
3. Jump Rope
4. High Knees in place
5. Copperhead Squats
6. Big Boy Situps
7. Lunges w/ twist
8. Curls w/ coupon
9. Plank jacks
10. Dips
11. Coupon swings
12. Step ups

We also ran twice around the short loop of the parking lot.

Finished with five minutes of pax choice.

End in COT