Location: Gridlock
Date: 2024-09-03
Weather: Awsome
Q: Hoser
PAX: 8 – Buzz Kill, LeBron, Axeman, Sous Vide, Incognito, Muck, Circle K, Cowbell
Warm-O-Rama
Arm circles, Break the chain, Overhead triceps stretch, Bend and Hang, Downward dog, runners stretch, side straddle hops
Tha Thang
Mobile Coupon stations – 25 to 30 reps
r1 – Shoulder press
r2 – Bicpoes curl
r3 – Chest press + Big boy sit up
r4 – Bent over row
On completion of a round pax traveled with coupons on the top tier
25 step farmers carry left
25 steps farmers carry right
25 steps rifle carry
then …
Run a lap down to the bottom tier and returned to the covered area
r1 – Bulgarian squats (12 per side)
r2 – Dip (20-25)
r3 – Wall sit with arm raise (20 – 25)
r4 – Decline or incline merkins (25 – 30)
Find your coupon for the next round
Repeato when 4 rounds completed
End in COT