Date: February 14, 2019Time: 5:30am
Location: Gridlock
PAX: Sous Vide, Duggar, OG, Lincoln Log, Jimmy (to be named on Saturday), Count Chocula (Q)
Weather: A little above freezing and pleasant out. One might even say a nice morning for a nap in the car.
Warm-o-rama:
SSH, Body-weight Squats, Straight Leg Kicks, Calves
We made are way up to the building at the top of the parking lot where a coupon was waiting for each PAX.
The Thang before The Thang:
Merkin Ladder up to 7
The Thang:
Coupon Deadlift – 20
Coupon Curls – 20
Coupon Squat – 20
Coupon Overhead Press – 20
Repeat 4 exercises
We then ran a 300 yard shuttle run in the parking lot. (Markers were 25 yards apart making for 6 down and backs)
The Thang continued, but different:
Dips – 20
Wall sit while curl into overhead press with coupon – 20
Merkins – 25
Coupon American Hammers – 20 (2 is 1)
Repeat 4 exercises
300 yard shuttle run
The Thang before The Thang makes a come back:
Merkin Ladder starting with 7 and going back down. This time after the merkins we came up to an on our knees position and did a body weight overhead press matching the amount of merkins we had just done. So 7 Merkins followed by 7 bodyweight overhead press.
4 minute Punisher:
Punisher Squats for 20 seconds, 10 second hold in squat position
Burpees for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position
Mountain Climbers for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position
Spiderman Merkins for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position
Extensions for 30 seconds
We then ran a third 300 yard shuttle
The Thang after The Thang:
1 min normal plank
1 min side plank
1 min other side plank
Ended in COT