Location: Gridlock
Date: April 8, 2019
Weather: Probably a little over 60 degrees. Little to no wind, a little humid but not enough to be a problem.
PAX: (4) Red Flanders, Incognito, Oshag, and Sous Vide
Q: Incognito, last minute – made this up on the fly.
Warmup: Abe Vgoda, Hillbillies, Planks & Downward Dog Calf Stretch, Frankensteins and Arm Circles.
The First Thang: Mosey to the far end of the 1st level of the parking lot, we moseyed across the lower level, then up to the 3rd level and across; we stopped at each light pole (8 stops) and did the following:
20 Merkins
20 SSHs
20 Tricep Dips
20 Air Squats
Some PAX were struggling with the Merkins, I guess we need to do more of these – I’ve NOTED for future WO’s!
The Second Thang: We gathered up by the shelter to the left of the flag pole and used the curb for various exercises.
Stepup leg hops – 30 seconds left, 30 seconds right
Stepup leg lifts to elbow – 30 seconds left, 30 seconds right
Side stepup leg lifts to elbow – 30 seconds left, 30 seconds right
Toe-taps to the top of the curb – 45 seconds
Towel hops side-to-side over a crack in the walkway – 45 seconds
On your back holding feet 6” off the deck, head on the ground – 45 seconds
Skaters, side-to-side – 45 seconds
Groucho walk back and forth – 45 seconds
On your back holding feet 6” off the deck, holding chin to chest – 45 seconds
Squat jacks – 45 seconds
Jump squats – 45 seconds
On your back holding feet 6” off the deck, lifting head slowly from ground to chin on your chest – 45 seconds
CoT and then we were done.