Location: Gridlock
Date: 2021-02-25
Weather: See your breath cold, but clear
Q: Muck
PAX: 7 – Muck, Sous Vide, Weird Science, Incognito, Possum, Toto, Wally World
Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Abe Vigodas (in cadence)
Mosey to the coupons.
Tha Thang
It was a Ring of Fire morning…
seven stations, two rounds:
1. No Surrenders
2. Bentover Rows w/ coupon
3. Box cutters
4. Jump Rope
5. Mercans w/ rotation
6. Squats w/coupon
7. Big Boy Situps
8. Lunges w/ twist
9. Curls w/ coupon
10. Overhead press w/ coupon
11. Side straddle hops
12. Coupon swings
13. Arm circles
14. Mercans w/ coupon
1:30 at each station doing the exercise, with a :30 second rest in-between.
Between rounds, we did a mosey down the scoreboard hill to the sidewalk, a bernie back up the hill, then mosey back to the coupons for round #2.
Mosey back to the flag for four minutes of Mary:
– 50 LBC’s
– 50 Ice skaters
Wally World said my playlist was old but good… the lad is coming along. 🙂
End in COT