YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is….
0600 and time for a brief disclaimer followed by a mosey to the front of NOMA for the warmup
SSH IC x 31
IW IC x 15
Arm Circles IC x 20
Grass grabbers IC x 10
Dirty Mac Deuce…with a Renaissance twist
All exercises are 4 count x 12 unless noted otherwise
Round 1
10 Burpees OYO
Merkins
American hammer
Squats
Run a lap around NOMA
Round 2
10 Burpees OYO
Shoulder taps
LBC’s
Lunges
Run a lap around NOMA
Round 3
10 Burpees OYO
Derkins
Freddie Mercury’s
Low slow squats
Run a lap around NOMA
Round 4
10 Burpees OYO
Floyd Mayweathers
Big Boi sit ups
Step ups
Run a lap around NOMA
During the DMD Douille asked if we should be doing 12 Burpees to match the reps of the exercises. Great point! Missed opportunity? Nay! Finish with 8 Burpees OYO!
Mosey to the Big Lagoon bike track for…
Bataan Death March
Single column Indian run where last man drops for 3 Burpees and runs to the front.
Continue with crossover to the Festival Grounds Bike track and on to the Foundry for stations.
Split up in two groups
Station 1 – Merkins IC x 20 (timer)
Station 2 – Flexed arm hang at 90 degrees
Flapjack and rinse and repeat
Mosey back to NOMA
RL Step ups IC x 10
Dips IC x 10
LL Step ups IC x 10
COT
Count off, name-o-Rama, announcements, intentions, closed with a prayer.
NMM
If we learned anything today, it was that the Renaissance does have a theme, and we just need to embrace it!
Thanks for posting with me today!
SYITG!
