Location: Gridlock
Date: May 13, 2019
Weather: Low 50’s; felt a little cool, but 10 seconds of warming up and we were good.
PAX: (4) Incognito, Lincoln Log, Zebra, and Sous Vide
Q: Incognito
Warmup: Jogged in place for a beat, then Imperial Walker IC, Frankensteins IC, Finkle Swings IC, Quad Stretch OYO, High Plank, Upward Dog, Downward Dog with Calf Stretches, Warrior 1 position with a Twist, and one more hanging stretch. Last warmup move was Copperhead Squat IC.
The First Thang: On the bottom level we had cones setup. From the 1st cone to the 2nd we did lunges, from the 2nd to 3rd we did broad jumps, from the 3rd to 4th we went back to lunges, then back to broad jumps from the 4th to 5th, and so forth. After 7 or 8 cones, we stopped and then sprinted to the end of the lower level. Then we moseyed around on the second level back to the start to repeat. Did all of this a total of 3 times.
Lincoln Log won the sprint every time, I fear that my dream of being a fast sprinter are hopeless.
The Second Thang: Moseyed up to the top level near the coupons. We moseyed downhill on the pavement to a line represented by two cones, then Bernie Sanders back up. We all did this back and forth about 4 times.
The Third Thang: Grabbed some coupons and took them to the shelter. We rocked out to ‘Back in Black’ while a very inspiring, computerized female voice coming from my Bluetooth speaker commanded us to “Work Those Biceps” – all took her very seriously and we worked our biceps for 4 minutes straight doing curls at various speeds. (We did take a very short break every 57 seconds, but only because she told us to).
Mary: We closed with a little over 10 minutes of Mary. The same computerized voice had us do a Mary exercise for 20 seconds, then a 9 second break, and then another exercise, and so forth for 10 minutes. There were two 1 minute plank holds mixed in there. Below is the order of the exercises:
Gas Pumper
American Hammer
Left Oblique
Right Oblique
Flutter Kicks
Dolly
Box Cutter
Big Boy Situps
Plank
Supermans
Left Oblique
Right Oblique
Futter Kicks
Bicycle Crunch
American Hammer
LBCs
Plank
American Hammer
CoT: Circled up for sharing and prayer.