Location: Gridlock
Date: 2023-03-21
Weather: 26° and Crisp
Q: Lansbury
PAX: 14 – Incognito, Slim Jim, Snow White, Steve-O, Zebra, Bettis, Axeman, Splitter, Manny P, Sous Vide, Muck, Baby Driver, Lansbury, Phantom Menace
Warm-O-Rama
Walk out planks
Runner’s stretches
Abe Vigoda’s IC
Copperhead Squats IC
Arm circles
Arm stretches
Tha Thang
Playlist: https://music.youtube.com/playlist?list=PL1vFF76EDk4I_-ZGnV0UgmJhfgP1LBcYK&feature=share
Stack the exercises. Add 1 minute to each cycle.
Cycle: 1 8 Man Makers/Burpees (1 minute)
Cycle: 2 +50 flutter kicks (2 minutes)
Cycle: 3 +50 Seat Squats (3 minutes)
Cycle: 4 +30 HR Merkins (4 minutes)
Cycle: 5 +100 Jump Ropes (5 minutes)
Cycle: 6 +60 Big Boy Sit-ups (6 minutes)
Carry coupons ≈1/8 mile to road. Backward coupon carry ≈1/8 mile uphill.
4 minutes of Mary.
End in COT