Location: Gridlock
Date: 2019-12-14
Weather: Upper 30’s/Lower 40’s – wet and drippy but not really raining
Q: Incognito
PAX: 20 – Ronaldo, Red Flanders, Kisses, Axeman, Hanz&Franz, Radio, Cherub, My Boy Blue, Mr. Hand, Lincoln Log, Lansbury, Chunk, Bo Peep, Fabio, Spam, 49er, Sous Vide, Ricky Bobby, Backpack, Incognito
Warm-O-Rama
Listened to “Sweet Emotion” and did some warmup moves to get the blood flowing:
Jog-in-place
SSHs
Wide-leg Jog
SSH’s
Touch your Toes
SSH’s
Bobby Hurleys
SSH’s
Mini Tires
SSH’s
Butt Kickers
SSH’s
Tha Thang
Did some partner work around the parking lot:
Broad Jumps & Lunge Walks (1 partner doing each) from the flag to the first crosswalk – mosey to corner
50 Merkins & Single Glute Leg Lifts (50 Merkins each partner) – mosey to top corner
25 Decline Merkins & 25 Pikes Peak each partner – mosey to shelter
50 Donkey Kicks (total) & Step-ups – mosey to other top corner
30 seconds leg lifts with one foot on curb (30 seconds each leg)
Mosey to basketball court:
Held plank to the song “Shake It” – during the Shake It parts we did Merkins
Plank Sprints – had a timer set to yell sprint every 9 seconds, you had that time to get up from a plank, sprint from the far sideline to the first sideline of the next court and get back into a plank. Do that 7x, then there was a 15 second break. Do that for a total of 4 times (takes a little over 5 minutes).
Warrior 3 Lunge IC – 11 each leg
Mosey to our favorite pullup shelter:
Cindy (5 Pullups, 10 Merkins, and 15 Air Squats) – did this for about 5 minutes
Closed with almost 10 minutes of mary: 20 seconds on, 10 seconds off:
Left Oblique
Right Oblique
BBS
Left Glute Pulse
Left Glute Out to the Side
Left Glute Crunch
Right Glute Pulse
Right Glute Out to the Side
Right Glute Crunch
LBCs
Heels to the Heavens
Scissor Clapper
Oblique Roll
Heels to the Heavens
V-Ups
Superman Pulse
Box Cutter
Bicycle Crunch
American Hammer (this one was 40 seconds)
The End
Enjoyed having some young guns with us. YHC wishes he was young and could keep up with those guys. They all did great.
Closed with some Scripture about the Israelites being afraid of Pharaoh chasing them. They wanted to go back into slavery instead of trusting in God. Moses re-oriented them and God parted the Sea for them; and they survived!
How often do we struggle in the same way when we have so many assurances…
End in COT