Location: Gridlock
Date: 2021-06-19
Weather: A beautiful 70 degrees!
Q: Radio
PAX: 6 – Sous Vide, Muck, Hertz, Alfalfa, Raquel, Radio
Warm-O-Rama
Intro and disclaimer; Michael Phelps OYO, 12 Grass Grabbers -IC; 9 Hillbillies-IC; Groin Stretch to L (9 sec.) then to the R (9 sec.) then repeat; High Knees; Butt Kickers;Walking Knee Hugs; Quad Pull; Frankensteins; Pigeon Pulls; then Mosey to below FB Scoreboard.
Tha Thang
The Work – 1)bear crawl to scoreboard, 30 mountain climbers, jog to bottom, and low plank for 30 seconds. 2) sprint up to scoreboard, 30shoulder taps, jog to bottom, high plank for 1 minute. 3) Bernie up to scoreboard, 30 plank jacks and recover. 4) Forward Lunge with twist to FB midfield, Bernie to far end, side plank on left side 30 sec. 5) Carioca to midfield, switch lead leg and continue to scoreboard end, side plank on right side 30 sec. 6) sprint to midfield, high shuffle to far end, plank for 30 sec., high shuffle with other lead leg to midfield, walk to coupons. 7) Take 2 coupons and Farmer Walk down toward the creek, 3 Manmakers, Farmer Walk back up, 3 Manmakers.
8) 3 Manmakers, rifle carry one coupon guyh down toward the creek, 3 Manmakers, walk and curl your coupon across the creek to VB court, and divide into 2 teams of 3.
The Play – play VB games to 3 points and winners do a prescribed number of “fun activity” and losers do double the “fun activity”.
Game 1 – pull-ups 6/12
Game 2 – coupon squats 15/30
Game 3 – bench step ups 18/36
Game 4 – coupon curls 21/42
Game 5 – coupon chest press 24/48
Game 6 – tricep dips 21/42
Game 7 – coupon rows (upright or bent over 18/36
Walk coupons back to FB bleachers and complete 6 overhead presses, put coupon away, mosey back to flag.
The Talk- during mosey #1 talked about fun experiences with our children as dads (if not a dad, share fun experience investing into someone else’s children). During mosey #2 coming back shared memorable experiences with our dad, grandfather or GGF. Did Name-o-Rama and shared with whole group things we value about our D, GF, and GGF.
End in COT