Location: Gridlock
Date: 2020-07-18
Weather: 73 and humid
Q: Raquel
PAX: 5 – Raquel, Double Tree, Muck, Count Chocula, Yanni
Warm-O-Rama
Started out with a planking name-o-rama, followed by a runner’s stretch and reach for the sky
10 grass grabbers IC
10 skip jacks IC
Pigeon Pulls on your own
Tricep stretch, Michael Phelps, and Arm Circles while the Q provided a little background about how F3 arrived at his monniker, and setting up the Shawshank Redemption theme of today’s Q
Moseyed to the Shelter for a prison style mini: 4 rounds of :25 work/:15 rest merkins, alternating lunges, and lbc’s. Mosey to the football field.
Tha Thang
7 rounds to develop the skills to break out of Shawshank Prison and “crawl through a river of s*** and come out clean on the other side.” Rounds were the length of a song (approx 3:30). Consisted of 16 reps of coupon strength work, endurance 20 yard mosey between strength and flexibility stations, and 16 counts of flexibility exercise, repeating until end of song.
- Cpn overhead flutters-sprint-laying trunk rotation.
- Overhead presses-sprint-cobra wings
- Tricep rows-sprint-planking shoulder taps
- Cpn curls-Bernie-tabletop/glute bridge
- Cpn chest press-Bernie-wing chest stretch
- Raggedy Ann-karaoke-falling triangle/kickstand
- Coupon squats-karaoke-fire hydrants
Mosey to Zihuatanejo for COT
End in COT