Location: Gridlock
Date: 2024-08-10
Weather: Beautiful. No humidity, light breeze, sun.
Q: Dr. Quinn
PAX: 11 – Splitter, Oshag, Axeman, ThighMaster, Radio, LeBron, Baby Driver, Incognito, Showcase Showdown, Firefly, Dr. Quinn
Warm-O-Rama
Grass grabbers, Michael Phelps, Arm stretch, Frankensteins, Butt kickers
Tha Thang
Mosey to blocks.
2 rounds
5 burpees and 5 copperhead squats
15 dips, 15 step ups
20 Bench press and 20 bend over rows
Lap the parking lot- pax choice which distance
2 rounds
10 incline Mercans and 10 squats
15 curls and 15 T-jacks
15 big boys and 15 American hammers
Lap the parking lot- pax choice which distance
1 round
5 burpees and 5 copperhead squats
15 dips, 15 step ups
20 Bench press and 20 bend over rows
1 round
10 incline Mercans and 10 squats
15 curls and 15 T-jacks
15 big boys and 15 American hammers
Then split into 2 teams for relay. 2 rounds of each
10 over head press, then sprint to other end of the parking lot, next Pax turn
Once teams completed then
5 man makers and 5 bend over rows, then sprint to other end of the parking lot, next Pax turn
Returned to the flag and spent 2 min stretching on own.
End in COT