Location: Gridlock
Date: 2019-09-12
Time: 05:30 am
Weather: As you’d expect in the middle of September; it’s over 75 degrees at 5:30 in the morning!!!
Q: Incognito
PAX: 7 – Incognito, Barney Fife, 49er, Zebra, Oshag, Axeman, Ollie
Warm-O-Rama
Michael Phelps, Arm Rotations, and Boxer Shuffle
Quad (or maybe Hamstring) Stretches???
Frankensteins IC (to work the Quads…or maybe the Hamstrings)???
Plank – Name-O-Rama
Left foot Runner’s Stretch
Downward Dog Calf Stretches
Right foot Runner’s Stretch
Pigeon Pulls
SSH’s IC
YHC threw out a disclaimer – Oshag was kind enough to remind everyone that I don’t know the right names of muscles as further evidence that I am not a professional.
Tha Thang
We did Tabata and Route 66 Today
Definitions for those not familiar:
Tabata: 20 seconds of exercise 1, 10 second rest, then 20 seconds of exercise 2, then 10 second rest, then 20 seconds of exercise 1 again. You repeat this until you’ve done both exercises 4x; it takes 4 minutes.
Route 66: This is where you run, and you stop at a light pole and do one of an exercise, you continue running and stop at the second light pole and do two of said exercise. This continues until your 11th light pole where you do 11 of the exercise. That works out to 66 reps total.
We did as follows:
Tabata: Run Stance Squat Jumps & Frog Squat
Route 66: Reverse Lunges IC
Tabata: Merkins and Plank
Route 66: Merkins
Tabata: Burpees and Lunges
Route 66: LBCs IC
Tabata: Super Skaters and Jump Squats (we only had time to do one of each).
End in COT