Location: Gridlock
Date: 2024-01-04
Weather: Just above freezing, felt good considering
Q: Incognito
PAX: 13 – Muck, Axeman, Steve-O, Flu Shot, Hoser, 49er, Buzz Kill, Sous Vide, Chewbacca, LeBron, Bettis, Incognito, Phantom Menace
Warm-O-Rama
Some warmup stretches followed by a walk/mosey up to the top-level
Tha Thang
Started with “The Hightower”
based on Matthew 5:9
It’s the “Blessed are the Peacemakers” beatitude
5 exercises – 9 reps each
1. Burpees
2. Bodybuilders
3. Triple Merkin Burpees
4. Triple Jump Squat Burpees
5. Triple Merkin Triple Jump Squat Bodybuilders
Moseyed a short lap up top
Held plank while listening to a song
at “Roxanne” did a Merkin
at “Red” did a plank jack
Moseyed a short lap up top
Cockroaches IC
James Bond IC
Zombie Crunch IC (did twice, one each way)
Reverse Crunch IC
Moseyed a short lap up top
Prime Time Merkins IC
Moseyed a short lap up top
Run DMC
10 Diamond Merkins – run a short lap
10 Merkins – run a short lap
10 Carolina Dry Docks – run a short lap
Repeato
Dolly IC
Slow Scissor IC
Flutter Kicks IC
End in COT