Location: Gridlock
Date: 2023-03-25
Weather: Perfect
Q: Oshag
PAX: 12 – Santa’s Little Helper, Oshag, Incognito, Lincoln Log, Red Cross, Hertz, El Fed, Radio, Axeman, Muck, Baby Driver, Zebra
Warm-O-Rama
Mosey to basketball courts for dynos then mosey to pull-up shelter
Tha Thang
Secret Service Fitness Test
10 Pull-ups
40 Merkins
40 Big Boy Sit Ups
Run – our loop is a little over a mile total – out and back to the shelter
10 Pull-Ups (reverse the grip from the first evolution)
40 Merkins
40 Big Boy Sit Ups
Recover mosey back to the basketball courts
Active recovery – Plank Jacks, Seal Walks, Reverse Lunge, Overhead claps
2nd Fitness Test – Beep Test
The first time we tried it the distance was too long.
Second time we ran side-to-side on the basketball courts (maybe too short, but it worked)
Used this version of the beep test: https://www.youtube.com/watch?v=Y82jDHRrswc
Test Data will live here: https://docs.google.com/spreadsheets/d/1_kozUo7vwWA67DUzkZz8jTw8BpnS1nHjiFNkK3AuPcg/edit#gid=0
End in COT