Location: Gridlock
Date: 2019-12-10
Weather: Dark, cold and light rain
Q: Madoff
PAX: 4 – Red Flanders, Lansbury, 49er, Boo Boo
Warm-O-Rama
Warm Up (5:30 to 5:35)
* Mike Phelps
* Arm Circles (back, forward, big, small)
* Grass Grabbers (in cadence)
* Pull leg up and back
* Big step (Yoga start) both sides
* SSH (in cadence)
Tha Thang
Main Exercise (5:35 to 6:13)
* Everyone will run laps around the parking lot
* First lap mosey everyone together
* Starting with lap two, we will do the following
* Exercise at cones
* First cone – 20 Am Hammer (1=1)
* Then mosey
* Second cone – 20 Flutter kicks (1=1)
* Then run hard
* Third cone – 20 LBCs
* Then mosey
* Modify as needed
End in COT