Location: Gridlock
Date: 2024-06-15
Weather: Amazing! Not a cloud in the sky!
Q: Hoser
PAX: 17 – Muck, Baby Driver, No Mas, Subject Matter, Swift, Boxcar, Lonesome Dove, Axeman, Radio, LeBron, Flu Shot, Dr. Quinn, Corn Dog, Bon Temps, Incognito, Zebra, Sous Vide
Warm-O-Rama
Arm circles other arm things, bend and hang, grass grabbers, runners stretch, runners with a twist, side straddle hops, quad stretch, standing pigeon
Tha Thang
Rotate through station-based activities at AO 25-30 rep
Station 1 – Always held outside
Step-ups
Decline merkinDips
Wall slide
Station 2 – Free of charge
Squats
Bonnie Blaire
Monkey humpers
Drinking Bird
Station 3 – Open to all men
Curls
Rows
Shoulder press
Thrusters
Carry loop each time – rifle carry or farmers carry up and down steps between the top and next tier
Station 4 – Peer-led rotation fashion
Big boy sit-ups
Side crunch
Starfish
Toe taps
Finished with a little extra time … doh
Station 5 – Ends in a circle of trust
5 Burpees
Extra rotation set – pick your favorite @ each station
End in COT