Location: Gridlock
Date: 2020-03-03
Weather: 50, Clear, Wet
Q: Boo Boo
PAX: 8 – 49er, Bagman, Oshag, Boo Boo, Sous Vide, Raquel, Axeman, Muck
Warm-O-Rama
Time Exercise
30s Standing Hamstring Stretch
30s Crossover Leg Stretch (Right over Left)
30s Crossover Leg Stretch (Left over Right)
30s Calf Stretch (Right Leg Forward)
30s Calf Stretch (Right Leg Forward)
30s Quad Stretch (Right Leg)
30s Quad Stretch (Left Leg)
30s Squat, Standing, or Butterfly Groin Stretch
30s Crossover Arm Stretch (Right Arm)
30s Crossover Arm Stretch (Left Arm)
30s Overhead Triceps Stretch (Right Arm)
30s Overhead Triceps Stretch (Left Arm)
Mosey to Grab a Coupon & then to the Shelter
Tha Thang
Round 1
Fire Drill (butt kickers, one by one PAX calls fire, drop to ground – roll right then merkin – roll left then merkin, back to butt kickers)
Round 2
REPS OYO (Unless Noted) Exercise
15 Captain Thors (1 Big Boy with 4 American Hammers)
20 Split Squat (20 Per Leg On Bench Or Wall)
10 Control Freak Merkins (In Cadence, 2 Count – Up / Down)
20 Reverse Lunges (Alternating, 1 is 1)
15 Rows (With Coupon)
15 Squats (EC With Coupon)
20 Flutter Kicks (In Cadence)
Round 3
REPS OYO (Unless Noted) Exercise
15 Captain Thors (1 big boy with 4 american hammers)
20 Merkins
20 Reverse Lunges (Alternating, 1 is 1)
15 Rows (With Coupon)
15 Squats (EC with Coupons)
15 Flutter Kicks (In Cadence)
Round 4
REPS OYO (Unless Noted) Exercise
10 CPRs (Curl / Press / Tricep Raise / Starting Position)
20 Line Jumps (Quick As You Can)
20 Merkins
20 Merkins
24 Merkins
20 Reverse Lunge Knee Drives (Right Leg)
Round 5
REPS OYO (Unless Noted) Exercise
10 CPRs (Curl / Press / Tricep Raise / Starting Position)
20 Line Jumps
15 Dive Bombers
20 Reverse Lunge Knee Drives (Left Leg)
Final Round
4 Minutes of Rochamburpees (Rock / Paper / Scissors – Loser does burpee (+1 each loss))
End in COT