Location: MoCo
Date: 2023-06-17
Weather: Picture perfect. Which is yet another saying I really don’t understand.
Q: Muck
PAX: 6 – Golden Shower, Gwazi , Spock, Snow White, Deflator, Muck
Warm-O-Rama
– Michael Phelps
– Willie Mays Hayes (THE Runners Stretch) (switch)
– Arms Across (switch)
– Tricep Pulls (switch)
– Cross feet, bend and hang (switch)
– Abe Vigodas (10, IC)
Tha Thang
Two rounds of exercise dice began the day, various reps and timers. Exercises:
– Mercans
– Side Straddle Hops
– Crunches
– Squats
– Lunges
– Wild card (roller’s choice)
Then, in honor of your Cincinnati Reds on a six game heater, we did four rounds of Field of Dreams action!
Each pax took a base and completed AMRAP exercises there until relieved. Once the pax at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees for that round, we ran a loop around the church to the road and back. Then we began the next round.
1st Base (AMRAP exercises using coupons)
• 1st round: Dips on coupon
• 2nd round: Curls w/ coupon
• 3rd round: Bentover rows w/ coupon
• 4th round: Overhead press w/ coupon
2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Box cutters
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)
3rd Base (AMRAP exercises)
• 1st round: Plank Jacks
• 2nd round: Mercans w/ rotation
• 3rd round: Lunges w/ twist
• 4th round: Side to side jump squats
Home
• Burpees (10)
Wrapped up with another round of exercise dice and did Alphabets for Mary.
End in COT