Location: Gridlock
Date: 2023-05-18
Weather: Spring is like a first round draft pick with potential. It’s not quite as good as summer, but you like the way it’s coming around.
Q: Muck
PAX: 9 – Lincoln Log, Yard Sale (DR), Sonic Boom, Axeman, Incognito, Gutterball (DR), Sous Vide, 49er, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Grass grabbers (15, IC)
Tha Thang
Started with four rounds of 76ers in the lower parking lot. Starting point near the flag. Cones at 25 yards, 50 yards, 75 yards, and 100 yards. Sprint to the first cone and do 7 reps of an exercise. Repeat at the 2nd and 3rd cones. Sprint to the last cone, then come back and repeat 7 reps at each cone (7 reps at 6 stations).
1st round: Mercans
2nd round: Big Boy Situps
3rd round: Bobby Hurleys
4th round: American Hammers
Then, it was a mosey to the coupons in the upper parking lot. Everyone grabbed a coupon and lined up. It was time for “Benjamins”, where everything equals 100. But because the Q asked the pax to give 110%, we added 10 reps to the end.
1st round
25 Curls
25 Lunge steps (with or without coupon)
25 SSH’s
25 Lunge steps back
10 Curls
2nd round
25 Overhead presses
25 Rifle carry steps
25 Big Boy situps
25 Rifle carry steps back
10 Overhead presses
3rd round
25 Bentover rows
25 Side shuffles
25 Mercans
25 Side shuffles back
10 Bentover rows
4th round
25 Man makers (or Burpees)
25 Butt kickers
25 Squats
25 Butt kickers back
10 Man makers (or Burpees)
5th Round
25 Bicycles (Freddie Mercurys)
25 Bernie steps
25 Imperial walkers
25 Bernie steps back
10 Bicycles (Freddie Mercurys)
Mosey back to the flag for five minutes of Pax choice Mary.
– Linc chose 15 box cutters, IC
– Yard Sale chose four rounds of motivators.
Great to have Ysrd Sale from Huntsville, Alabama (DR). And Gutterball (DR) brought an FNG… welcome Sonic Boom!
End in COT