Location: Gridlock
Date: 06-08-2019
Time: 07:00 am
Weather: Upper 60’s; drizzle and light rain
Q: Incognito
PAX: 15 – Axeman, Barney Fife, Duggar, Hanz&Franz, Incognito, Lincoln Log, Mr. Hand, Ollie, Ronaldo, Ricky Bobby, Roadtrip, Sous Vide, Tigger, Radio, Sparky(FNG)
Warm-O-Rama
Circled up at the basketball court for our warmup. Reviewed proper exercise and cadence count:
“The next exercise is XXXXXXX
Ready, Position, Move
In Cadence….Exercise”
SSH’s
Abe Vgoda
Grass Grabbers
Arm Circles
Copperhead Squat
Burpees (6 count cadence)
The Burpees at a 6-count cadence was not pretty, this was a lesson in doing On Your Own (OYO) instead. We practiced by doing 10 burpees OYO.
To teach that there are other options for OYO, we did 9 burpees.
PAX still didn’t get the message, so we did 8 burpees.
Continued until we did only 1 burpee…you might call this a Burpee Apocalypse.
Tha Thang
Moseyed to football field where the coupons are.
We did DORA 1-2-3 with coupons
100 Shoulder Presses
200 Merkins (feet on coupon, hands on coupon, no coupon, PAX choice)
300 Curls
All PAX partnered into groups of 2. One did the exercise while the other sprinted across football field, did 5 jump squats, then sprinted back to switch.
Went over to the bottom of the hill by the scoreboard.
Did some 11’s.
Lunge at the bottom of the hill and squat at the top.
Bernie Sanders up the hill and a regular run downhill.
Wanting time for Mary, we did not fully complete this.
Did some Mary over at the basketball courts:
90 second plank
Flutter Kicks
American Hammers
Big Boy Situps
Closed with some random announcements, COT, and a short Devo about being slow to anger.
End in COT