Location: Gridlock
Date: 2024-06-13
Weather: Exquisite /ĕk′skwĭ-zĭt. Extremely or delightfully beautiful.
Q: Muck
PAX: 12 – Wood rider (DR), Ollie, Sous Vide, Buzz Kill, Incognito, Steve-O, Axeman, LeBron, Baby Driver, Circle K, Bettis, Muck
Warm-O-Rama
– Michael Phelps
– Willie Mays Hayes (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– Tricep pulls (switch)
– Twisty Magoos
– Abe Vigodas (10, IC)
Tha Thang
To warm up, we began with three rounds of 76ers. Four cones were placed 25 yards apart. Sprint to the first cone and do seven reps of an exercise. Repeat for cones two and three. Sprint to the fourth cone, turn around, and do seven reps at each cone upon the return. 7 reps at 6 stations… 76ers. The three rounds:
1. Mercans
2. Big Boy Situps
3. Mountain Climbers (1 is 1)
Then we circled up, counted off in groups of four, and moseyed up to the 2nd from the top tier of the parking lot for some Field of Dreams. This to honor our beloved Kentucky Wildcats making their first ever trip to the College World Series.
In teams of three, the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran a lap.
1st Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Curls w/ coupon
• 3rd round: Bentover rows
• 4th round: Overhead press
2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Box cutters
• 3rd round: Big boy situps
• 4th round: Tony Delks (official re-name of that Duke player exercise)
3rd Base (AMRAP exercises)
• 1st round: Plank jacks
• 2nd round: Mercans
• 3rd round: Hillbillies
• 4th round: Side to side jump squats
Home
• Burpees (10)
Mosey back to the flag for four minutes of pax choice Mary. Wood Rider chose Pap Smears… Steve-O chose Blast Offs.
Oh, and we were attacked by ants and Buzz Kill had to take his shirt off… at least that was his story. 🙂
End in COT