Location: Gridlock
Date: 2019-09-02
Time: 07:00 am
Weather: 70-bright and clear
Q: Lansbury
PAX: 12 – Absolutely(2.0 FNG), Shrimp Mate(FNG), Lansbury, Madoff, Zebra, Reese’s, Duggar, Triceratops, Ricky Bobby, Weird Science, Oshag, 49er
Warm-O-Rama
Arm Circles (Big and Little, alternating direction).
Michael Phelps
20 SSH (IC)
15 Grass Grabbers (IC)
15 Copperhead Squats (IC)
50 Toe Taps
50 Lateral Line Hops
25 Imaginary Jump Ropes
25 L-leg Imaginary Jump Ropes
25 R-leg Imaginary Jump Ropes
Mosey to the football field
Tha Thang
PILATES movements, performed with slow pace
40 – Straightened opposite leg + arm tap & raise from kneeling position
40 – Ditto, but switch leg + arm
40 – Kneeling crossbody knee & elbow touches
40 – Ditto, but switch knee and elbow
40 – Plank hold with alternating straightened leg lift
40 – Low plank with alternating toe taps
20 – Slow seat back with curved back
20 – Slow seat back with curved back, alternating arm reach touches
On side bottom leg at 45 degrees:
70 – forward cycle, backward cycle, small circle, other direction, big circle, other direction, Tap-taps front and back.
70 – same, but switch legs
20 supermans
20 planks alternating side to side
FACEOFF: PAX squared off with partner 50 yards apart. PAX performed the first exercise with coupon. PAX overhead carries coupon 25 yards and help coupon overhead until partner arrived to faceoff with them. PAX performed second exercise, without coupon. PAX returned to starting position with coupon overhead. PAX performed next set.
25 toe raises > overhead carry > faceoff with 5 Burpees > overhead carry back.
25 squats > overhead carry > faceoff with 10 Merkins > overhead carry back.
25 shoulder shrugs > overhead carry > faceoff with 20 American Hammers > overhead carry back
25 curls > overhead carry > faceoff with 30 lunges > overhead carry back
25 shoulder presses > overhead carry > faceoff with 40 LBCs > overhead carry back
25 bench presses > overhead carry > faceoff with 50 SSH > overhead carry back
[Ditched overhead carry> PAX bear crawled or lunged 25 yards, with mosey return]
10 toe raises > Bear crawl/Lunges > faceoff with 5 Burpees > mosey back.
10 squats > Bear crawl/Lunges > faceoff with 10 Merkins > mosey back.
10 shoulder shrugs > Bear crawl/Lunges > faceoff with 20 American Hammers > mosey back
10 curls > Bear crawl/Lunges > faceoff with 30 lunges > mosey back
10 shoulder presses > Bear crawl/Lunges > faceoff with 40 LBCs > mosey back
10 bench presses > Bear crawl/Lunges > faceoff with 50 SSH > mosey back
Returned coupons and moseyed back to base.
Two FNGs (Absolutely and Shrimp Mate) welcome!
Name-O-Rama
Shout-out to Oshag for the jams!
End in COT