Location: Gridlock
Date: 2022-09-10
Weather: Summer 2022, what must we do to get you stay?
Q: Muck
PAX: 14 – Bam, Incognito, Wally World, Splash Down, Sous Vide, Chewbacca, Radio, Subject Matter, Lansbury, Zebra, Wham-o, One Time, Muck, Scratch
Warm-O-Rama
– Michael Phelps
– Tricep pulls behind the head (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– Grass grabbers (10, IC)
Tha Thang
Started off with four rounds of 76ers:
– Sprint to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Sprint to the end cone. Repeat 7 reps at each cone coming back.
Four rounds:
○ 1st round: Mercans
○ 2nd round: American Hammers
○ 3rd round: Box cutters
○ 4th round: Side straddle hops
Mosey to basketball court for Field of Dreams:
– In four teams, the PAX took bases and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we did various loops (see below). We completed five rounds total (repeated Round 1).
1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: Copperhead Squats
2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Cross crunches (elbows to opposite knees)
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)
3rd Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Incline mercans
• 3rd round: Step ups (be careful)
• 4th round: Dips
Home
• Burpees (10)
Loop 1 & 2- Mosey around the tennis courts
Loop 3- Side shuffle around basketball courts
Loop 4- Bernie around basketball courts
Loop 5- Lunge walk around basketball courts
Mosey back to the flag.
Welcome Scratch! Looking forward to the music next week!
Lansbury for Rush Chairman!
End in COT