Location: Gridlock
Date: 04/16/2019
Time: 05:30a – 06:15a
Weather: 39 Degrees and Calm
Q: Lincoln Log
PAX: 6 – Lincoln Log, Ollie, Red Flanders, Sous Vide, Zebra and an FNG (Michael Powell, to be named)
Introduction
This was the second day in a row with an FNG. I took some time at the beginning to reiterate the you-vs-you mentality, to give it your all but modify as needed. I talked about the Three F’s and mentioned F3’s M.O. to give everything a crazy name. Speaking of crazy names, we headed into the warmup…
Warm-o-rama
Abe Vigodas – 12 IC
Imperial Walkers – 14 IC
Frankensteins and a short jog
Tha Thangs
RING AROUND THE MARY
The PAX circled up at 4 stations, with the remaining PAX in the middle of the circle. Each station had a different exercise; after completing the reps, the PAX rotated to the next station, including rotating through the middle of the circle for 2 sets of Mary.
Station 1: Coupon Rows
Station 2: Coupon Squats
Station 3: DB Snatch
Station 4: Coupon Presses
12 reps were performed at each station, while PAX in the middle worked continuously. PAX called out DONE at 12 reps, but continued to work at their station until all PAX called out DONE. Then we rotated until all stations were completed by each PAX.
We did this for 2 Rounds. Mary for the 1st round was BBS and 2nd was American Hammers.
Farmer Mary Had Forearms Like Popeye
PAX paired up with who they were next to. Each group grabbed a pair of coupons and went to one end of the shelter. With the coupons laying down, we picked them up and carried them by the center web, pinching it between our fingers.
PAX 1 – Farmer Carry, down and back, 2x.
PAX 2 – 10 BBS and hold plank until PAX 1 returns.
Switch and Repeat
PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 AmHams (2-ct) and hold plank until PAX 1 returns.
Switch and Repeat
RING AROUND
The PAX circled up at 4 stations again, with the remaining PAX in the middle of the center. PAX did the work and rotated through.
Station 1: Coupon Deadlift
Station 2: Coupon Step-ups – 8 reps
Station 3: Coupon G20s (ground-to-overhead) – 6 reps
Station 4: Coupon Curls
Same rep scheme as the first.
We did this for 2 Rounds. Mary for the 1st round was Scissors and 2nd was V-Ups.
Farmer Mary
PAX paired up again with 2 coupons per group.
PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 V-Ups and hold plank until PAX 1 returns.
Switch and Repeat
PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 Scissors (2-ct) and hold plank until PAX 1 returns.
Switch and Repeat
RING AROUND
The PAX circled up at 4 stations one final time, with the remaining PAX in the middle of the center. PAX did the work and rotated through.
Station 1: Coupon Deadlift
Station 2: Coupon Presses
Station 3: Coupon G20s (ground-to-overhead) – 6 reps
Station 4: Coupon Curls
Same rep scheme. Mary was Molly.
Name-O-Rama
We wrapped up with a quick name-o-rama, and I ran through the 5 Core Principles. The last of which is…