Location: Gridlock
Date: 2024-01-18
Weather: Cold. But that’s where the right gear comes in. Grab your toques and let’s go!
Q: Muck
PAX: 7 – Baby Driver, Buzz Kill, Cowbell, Sous Vide, Hoser, Incognito, Muck
Warm-O-Rama
Michael Phelps, eh?
Willie Mays Hayes, eh?
Cross feet, bend and hang, eh?
Tricep pulls, eh?
Quad pulls, eh?
Abe Vigodas, 15 IC, eh?
Tha Thang
The Q brought an All-Canadian playlist. Beauty, eh?
76ers:
Mosey to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Mosey to the end cone. Repeat 7 reps at each cone back.
Three sets of exercises:
○ 1st round: Plank jacks
○ 2nd round: Box cutters
○ 3rd round: Snow angels
Historical note: Benjamin Franklin led the delegation to Canada to try and persuade the Canadians to join the American colonies in their fight for independence. They were unsuccessful.
We had to go out and about, so let’s mosey to the coupons, eh?
Benjamins
Round 1:
25 Curls >>> 25 Walking Lunge Steps >>> 25 Mercans >>> 25 Walking Lunges back to coupons
Round 2:
25 Overhead Presses >>> 25 Lunge Steps >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips
Round 3:
25 Upright Rows >>> 25 Bear Crawl steps >>> 25 Bobby Hurleys >>> 25 Bear Crawl steps back
Round 4:
25 Coupon swings >>> 25 High knees >>> 25 Canadian Mallets (2 is 1) >>> 25 High knees back
Round 5:
25 Bench Presses >>> 25 Side Shuffles >>> 25 Big Boy Situps >>> 25 Side Shuffles back
Historical note: Benjamin Franklin was one of the founders of the Canadian postal system and oversaw mail delivery in Canada for a time.
Bernie, then mosey back to the flag for four minutes of pax choice Mary.
Beauty, eh? No? Then take off, eh?
End in COT