Location: Gridlock
Date: 2024-08-24
Weather: Beautiful morning
Q: Hoser
PAX: 10 – Cowbell, No Mas, Subject Matter, Muck, Corn Dog, Oshag, Dr. Quinn, Incognito, The Whale, Radio
Warm-O-Rama
Arm circles
Break chain
Overhead stretch left and right
Overhead tri left and right
Bend and hang
Downward dog
Runners stretch
Quad pull
Tha Thang
Pax traveled long way to pull up pagoda
5 pull-ups
10 Merkins
15 squats
Run 400 meters
20 Big boy sit-ups
Rinse and repeat X3
5 pull-ups
10 Merkins
8 per side Split squats
Run 400 meters
20 Big boy sit-ups
Rinse and repeat X2
5 pull-ups
10 Merkins
8 per side Split squats
Move a pagoda table with a partner
Run 400 meters
20 Big boy sit-ups
Move tables back
Travel back to AO and every 20 steps pax did 10 overhead claps for 10 steps all the way home.
Hold plank while reviewing principles of F3
End in COT