Location: Gridlock
Date: 2023-08-19
Weather: Perfect – 65deg
Q: Swift
PAX: 25 – Swift, Boxcar, Buzz Kill, Bettis, Muck, Brown Note, Zebra, Honey Dipper, Wally World, Subject Matter, Oshag, Santa’s Little Helper, Lincoln Log, Lansbury, 49er, Tailgate, Corn Dog, False-Nine, Hoser, Radio, Molar, Dr. Quinn, Chewbacca, Buffet, Incognito
Warm-O-Rama
Warm Up (10min)
FNG
5 Core Principles
Michael Phelps
Al gore hold – 1 min
grass grabbers – 20
Frankenstein / high knees
Butt kickers – Crow leg grab
Imperial Walkers – 20
Calf planks – 1 min
Arm Circles – on your own
Tha Thang
Train Game – Tabata (45/15)
Location – Flag (7min)
Supermans Swee
Spidermans
Dead Bugs
Location – Coupons (7min)
Curls
Thrusters
Location – Scoreboard Hill (7min)
Uphill Bernie
Squats
Walk back down
WWII Situps
Location – Football Field (7min)
40s – walk back
Location – Basketball Court (7min)
Celebration
Burpee on end line
2
3
Location – Pavilion (7min)
(Murph prep)
– Pull Ups
– Merkins
– Squats
MARY – Abs/Core (if time)
End (5 min)
Count Off
6th man
Name O’ Rama
CoT
End in COT