Location: Gridlock
Date: 2020-09-17
Weather: None better
Q: Muck
PAX: 10 – 49er, Axeman, Driftwood (DR), Possum, Sous Vide, Oshag, Boo Boo, TLC, Muck, Santa’s Little Helper
Warm-O-Rama
Introduction and disclaimer
– Runners stretch, side to side
– Cross feet, bend and hang (switch)
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Abe Vigodas, 10 OYO
Tha Thang
In honor of YOUR Cincinnati Reds on a five game winning streak, it was a Field of Dreams morning!
In teams of two (one group had three), the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran an internal loop around the parking lot. This was shortened to a half loop after the second round to get in more work.
1st Base (AMRAP exercises)
– 1st round: LBC’s
– 2nd round: Lunges, with twist
– 3rd round: Plank Jacks
– 4th round: Squats
2nd Base (AMRAP exercises)
– 1st round: American Hammers
– 2nd round: Cross crunches (elbows to opposite knees)
– 3rd round: Mercans
– 4th round: Side straddle hops
3rd Base (AMRAP exercises)
– 1st round: Mercans, with rotation
– 2nd round: Bobby Hurleys
– 3rd round: Imperial Walkers
– 4th round: Hillbillies
There was enough time to go through six rounds.
One minute of plank to fill out the time.
Music was on point (if I must say), with Danny Gokey, Billy Joel, BTO, Florida Georgia Line, REO Speedwagon, Triumph, Eddie Money, KC and the Sunshine Band, Mercy Me, and Todd Rundgren.
End in COT