Location: Gridlock
Date: 2021-06-08
Weather: Getting better all the time…
Q: Muck
PAX: 7 – Muck, Possum, Ping, Boo Boo, 49er, TStark, Nurse Joy
Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Grass Grabbers (10, IC)
– Stretch arms across body (switch)
– Tricep Pulls (switch)
– Knee hugs (switch)
Tha Thang
A bit of repeato from Saturday with a round of 76ers in the parking lot.
Cones at the 25 yards, 50 yards, 75 yards, and 100 yards..
Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Sprint to the final cone, then come back and repeat 7 reps at each cone until you arrive back at the beginning. Plank up until all pax are finished.
Six exercises:
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks
• 5th round: Box cutters
• 6th round: Side straddle hops
Then we moseyed to the coupons behind the transformer for some Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back
• 2nd round
○ 25 Overhead presses
○ 25 High knees
○ 25 Hillbillies
○ 25 High knees back
• 3rd round
○ 25 Bentover rows
○ 25 Side shuffles
○ 25 Imperial Walkers
○ 25 Side shuffles back
• 4th round
○ 25 Curls
○ 25 Butt kickers
○ 25 Copperhead Squats (last 15 IC)
○ 25 Butt kickers back
Back to the flag for five minutes of “pax choice” Mary. Among the choices were Mercans, Big Boy Situps, Plank on forearms, and Ace & Garys.
End in COT