Location: Gridlock
Date: 2019-12-12
Weather: Clear and 21 deg F; no wind and lots of moonlight
Q: 49er
PAX: 4 – 49er, Madoff, Sous Vide, Incognito
Warm-O-Rama
Walkout plank & hold
Bring right foot up by the right hand
Keep the left hand down – right hand up
Switch feet
Walk it back up
Grass grabbers x15 IC
SSHs x20 IC
Mosey along the path to the playground
Tha Thang
YHC put together a Christmas rock and rap playlist and a set of timers to help us pass the time. The work consisted of 3 8-minute rounds following the same pattern of an arm move, a leg move and an ab move:
Exercise 1 – 30 secs – 10 off – 30 secs – 10 off
Exercise 2 – 30 secs – 10 off – 30 secs – 10 off
Exercise 3 – 30 secs – 10 off – 30 secs – 20 off
Repeat
The Pax made use of the new Shillito playground equipment and benches for the exercises.
Rd 1 – Tricep dips – Air squats – AmHams
Rd 2 – Pull-ups – Side lunges – LBCs
Rd 3 – Decline Merkins – Lunges – BBSs
When it was all over we debated the direction of the end of the fence, then made our way back to the flag by way of the longer road route.
YHC was probably happier with the quality of the playlist than the actual workout. Should you need it for a dinner party or cocktail gathering, feel free to use it:
Amazon Music: Xmas Q
https://music.amazon.com/user-playlists/55fa2b6f18574c24856f9f6abecd660bsune?ref=dm_sh_9aGExGidPU01hHB6fg0f2Oetb
End in COT