Location: Gridlock
Date: 2020-01-23
Weather: Mid-30s; felt good for this time of year
Q: Incognito
PAX: 7 – Incognito, Zebra, Sous Vide, Muck, Ronaldo, Red Flanders, 49er
Warm-O-Rama
Walkouts – with stretch at bottom and top
Frankensteins IC
Finkle Swings IC
Hip Rotations
Tha Thang
Grabbed some coupons and grouped in the shelter.
Today we did 4 minutes sets.
3 exercises, 20 seconds, repeat 4x w/no breaks
The 5 4-minute sets were as follows:
Curls – Jump Squats – Merkins
Overhead Press – Burpees – High Knees
Bent Over Rows – Gas Pumpers – Plank Jacks
Squat Thrusters – Flutter Kicks – Merkins
Coupon Squats – Jump Lunges – Mountain Climbers
We took a break between each 4 minute set by moseying down the steps to the road and back up the other steps. Had to chop off 1:20 from the last set to finish in time.
Last thing we did was 4 1-minute holds:
Wall Sit
Plank
Al Gore
Table
We closed out with Circle of Trust in the shelter since it’s the closest thing we have to a sanctuary at our AO.
End in COT