Location: Gridlock
Date: 02/16/2019
Time: 07:00a – 8:00a
Weather: 31 Degrees and Calm
Q: Count Chocula, Lincoln Log & OG
PAX: 15 – Barney Fife, Cool Hand Luke, Count Chocula, Duggar, Incognito, Kisses, Lincoln Log, OG, Oshag, Radio, Road Trip, Sous Vide, Stapler, Zebra and 1 FNG (MMMBop)
Warmup
- 25 SSH – IC
- 15 Grass Grabbers
- 20 Imperial Walkers – IC
- 10+10 Big Arm Circles – IC
- 15 Abe Vigodas
- 15 Knee Circles
- Left over Right….leg stretch – 10 Count Each
- Downward Dog calf stretch
Mosey to basketball courts.
The Thang
4 Stations, 20 yd apart
Station 1: Balls Slams
Station 2: Tire Jump Throughs
Station 3: Sledge Hammers (On Tire)
Station 4: Battle Rope
At each station was also a half deck of pain. PAX split into 4 groups, 1 group at each station. 1 PAX in each group did the station exercise until all groups finished their work. The rest of the group turned over a card and did the work shown, at each station individually.
Hearts: Burpees
Diamonds: BBS
Spades: Merkins
Clubs: Squats
1-4: Double face value reps
5-10: Face value reps
Face Cards: 10 reps
Aces: 11 reps
We did 5 rounds thru all stations. Groups rotated between each station performing the following movements:
Round 1: Crab Walk
Round 2: Bear Crawl
Round 3: Walking Lunges
Round 4: Broad Jumps
Round 5: Side Squat Steps
Mosey to the football field, each PAX grabbed a coupon and hit their six.
Mary Thang
ROUND 1
- Plank Floor Slap – IC
- Sit up with Coupon Pass (partner) – #
- Flutter Kicks – IC
- Situp With Coupon into OG Sucks – IC
Rest Plank 1 min
ROUND 2
- Windshield Wipers holding coupon above chest – #
- Coupon Over Chest – #
- Leg Raise to 45 deg .. back to 6″
- Coupon Press
- Heel Touches – IC
- Gas Pumps with partner … feet facing each other. Switching sides – IC
Rest Plank 1 min
ROUND 3
- Back to Back …. Turning Coupon Pass (partner) – IC
- Box Cutters – IC
- Superman – Banana
- OG Sucks – IC
Finish Plank 2 min (Start Low 30, High 15, Side 30, Side 30, High 15)