Location: Gridlock
Date: 2020-02-08
Weather: Cold, snowy, windy – Perfect for a cold beatdown
Q: Oshag
PAX: 18 – Kisses, Boo Boo, Incognito, Lansbury, Opera Ghost (OG), Hanz&Franz, Zebra, Sous Vide, Axeman, Ricky Bobby, Raquel, Sushi, Hertz, Brutus, Weird Science, 49er, Muck, Oshag
Warm-O-Rama
Mosey to the snow slicked basketball courts. Dynos, stretches, arm circles, Michael Phelps
Tha Thang
Bootcamp Start
T-Jacks 4 count x 30Bear crawls 4 count x 20
Sous Vides (Mountain Climbers) x 30
Lunge twist 4 count x 10
Basic Burpee x 20
A-Skips 2 count x 30
Runner Lunge Squat x 20
Mosey to Hill
4 Stations 90 sec each
Station 1 – Tire flip
Station 2 – Upwhill lunge, jog back
Station 3 – Bear crawl downhill, jog up
Station 4 – Bernie Sanders uphill, jog back
Everyone
Sprint up, jog down
Karaoke up facing baseball fields, jog down – Karaoke up facing tennis courts, jog down
Shuffle up and down
Sprint up, jog down
Return to stations
4 Stations 90 sec
Tire flip up hill
Coach Sherril run uphill (run 3 strides and hit a grass drill)
Fireman drag uphill – switch as needed
Leap frog – uphill
Everyone all uphill
Sprint up, jog down
Karaoke up facing baseball fields, jog down – Karaoke up facing tennis courts, jog down
Shuffle up and down
Sprint up, drag down
Everyone welcome the newest millennial O-Bury. Arrogant cuss but like all he’s welcome and got a beat down today.
End in COT