Location: Gridlock
Date: 2023-07-29
Weather: Morning toasty warm
Q: Radio
PAX: 20 – Bettis, Trilogy, Lansbury, Oshag, Santa’s Little Helper, Toto, Wally World, Axeman, Sous Vide, Incognito, Muck, El Fed, Hoser, Swift, Boxcar, Molar, Baby Driver, Dr. Quinn, Bam, Radio
Warm-O-Rama
Mosey to the top parking lot; did Michael Phelps; did dynamic warmup activities-high knees, butt kickers, walking knee hugs, pigeon pulls, carioca R and L. Then gas pumpers (10 reps) and American hammers (15 reps I-C). Each person grab a coupon and take it to the lower tennis courts.
Tha Thang
Cardio, core and coupon work increasing reps by 5 after the first activity: (optional activities—go flip a tire or go play tennis)
Bernie around one tennis court & plank 30 seconds
1 – bear crawl across one court & crawl bear back
5 – man makers
10 – coupon swings
15 – burpees or mucho leggo (your choice)
20 – coupon overhead press
25 – mermaids (double leg raises)
Mosey around two courts & plank for 1:00 minute
30 – coupon rows (15 upright / 15 bentover)
35 – merkins
40 – coupon curls
45 – SSH (1 is 1)
50 – coupon chest press
Mosey around four courts & plank for 1:30 minutes
55 – coupon squats
60 – abs alternate heel touch with reach to middle
65 – plank jacks (1 is 1)
70 – shoulder taps (1 is 1)
75 – palms to the sky or Supermans (your choice)
Mosey around six courts (skipped our 2:00 plank)
80 – lunges (40 to the front & 40 to the back)
85 – LBC’s
90 – Rifle carry coupon 90 steps toward home
95 – line jumps (two feet – F to B or S to S)
Take coupons back to home camp and finish with 100 – mountain climbers
Emphasized 3 key fitness principles: progression, overload and specificity. Also, we got to see “Dominic Sampras” vs. “Joe McEnroe” play some outstanding tennis while we lunged (and laughed).
Reminder of I Corinthians 6:19-20 as our closing thought. Terrific work done by all to get to the mountain top of 100 reps-proud of each of you!
End in COT