Happy Canada Day!
Todays Awesome - Locking people out of the car and pretending to drive away.
There are so many different levels to this classic gag.
"Version 1 -Locking People Out of the Car and Pretending to Drive Away Lite which involves a car full of people, a gas station bathroom break, the locked door, and the slow-rolling drive away while the victim knocks on the window and pretends not to care.
Version 2 - which involves a car full of people, a gas station bathroom break, the locked door, and a complete lap of the gas station, and return after a minute or two.
Version 3 (the granddaddy of them all) - which involves a car full of people, a gas station bathroom break, the locked door, then a full-out drive away into the sunset without any eventual return. Unless practiced within walking distance of the victim's house, Version 3 can be devastating!
Group Warm Up
A. 4 mins Lacrosse Ball Torture -work out those kinks! B. 2 mins Skipping @ 70% – singles, single leg, side straddle, forward straddle, and double unders C. 10 x arm and leg swings, torso rotations D. 5 x Walkouts E. 3 lengths of Quadrepedal movements
Movement Prep: A1. Groiner Circles x 10/direction/side A2. Band squats x12
Strength: NEW Q's: Deadlift 3 x 5, rest 3 min VETERAN Q's: Front Squat 4 x 4-6, rest 3 min
Metcon: 6 Rounds for Time of:
- 6 Overhead Squats @ 65% 1RM
- 12 Kettlebell Swings
- 18 Double Unders
A1. Hang Power Clean + Power Clean + Power Clean, 8 x 1 OR High Box Jumps, 8 x 3 - rest 60sec (weight used should be heavy, but light enough that no misses occur ) B1. Back Squat 4 x 6-8 [40x1] - rest 3 min C1. Split Squat 4 x 8-10 [30x1] - rest 60 sec C2. GHD Hip Extension 4 x 10-15 [30x2] - rest 90 sec