Location: Gridlock
Date: 2024-03-04
Weather: 50 something and clear
Q: Cowbell
PAX: 10 – Swift, Cowbell, Oshag, Santa’s Little Helper, Muck, Tiny Dancer, Circle K, Bettis, Chewbacca, Corn Dog
Warm-O-Rama
nada
Tha Thang
Pax rucked for 15 minutes, with a couple 30 second double time intervals. Stopped at shelter for a Tabata workout. Interval consisted of 40 seconds of work (AMRAP) and 20 seconds of rest, 5 exercises each round. We completed 4 rounds.
Round 1: mercans, squats, mountain climbers, lunges, peter parkers
Round 2: ruck/kettlebell swings, imperial walkers, monkeyhumpers, plank jacks, Bonnie Blairs
Round 3: pullups, lateral lunges, American hammers, chest press with ruck, wall sit
Round 4: shoulder press with ruck, LBCs, Bulgarian split squats, shoulder tap plank, burpees
Rucked back to flag.
Soundtrack by JJ Grey and Mofro – Country Ghetto album
End in COT