Location: Gridlock
Date: 2022-12-03
Weather: “The ground was wet” – Linc
Q: Splitter
PAX: 13 – Sous Vide, Elle Woods, Lincoln Log, Radio, Wally World, Axeman, Oshag, Incognito, Santa’s Little Helper, Subject Matter, Muck, Dub-K, Splitter
Warm-O-Rama
Static and dynamic stretching
Tha Thang
Each HIM grabbed a partner. And the pairs lined up at the end of the parking lot tier. Partner A starts doing a movement that carries them down the parking lot (eg lunges). Partner B completes X reps of a movement and then sprints to catch up to Partner A. Both parters mosey to designated stop area. Everyone turns around and partners switch jobs.
Tier 1 – (Partner A / Partner B)
• Round 1 = Lunges / 10 Merkins
• Round 2 = Michael Jordan’s / Pike Push-ups
• Pax moseys to Tier 2 and is rewarded with 25 squats, 20 merkins, 15 BB sit ups
Tier 2 –
• Round 1 = Lunges / 40 Mountain Climbers
• Round 2 = Broad Jump / 15 merkins
• Pax moseys to Tier 3 and is rewarded with 30 squats, 25 merkins, 20 BB sit ups
Tier 3 –
• Round 1 = Karaoke / 18 Bonnie Blair’s (1:1)
• Round 2 = Backpedal / 20 Mountain Climbers
• Pax moseys to Tier 4 and is rewarded with getting out coupons (one for each HIM)
Tier 4 – 14 min EMOM
• Odd minutes = 12 KBS + 12 Bonnie Blairs (1:1)
• Even minutes = 12 Shoulder press + 12 Tricep Extensions (or dips)
Closeout –
• Pax partnered back up. Partner A runs at a moderate mosey, while Partner B does 10 jump squats. Partner B sprints to catch Partner A. Once caught, Partner A stops and completes 10 jump squats. During that time Partner B is moseying. Rinse and repeat until time has ended.
End in COT