YHC rucked 12.1 miles and ensured The Muffalotta’s were safe along the Orpheus route last night and then accompanied them into the Convention Center until hitting the bed at 2:45 AM knowing the alarm would go off at 0400
5 additional Pax accompanied me for Oh No… rinse & repeat
Oh No by Hokie
Warm up
1 loop of “the track”
20 seconds SSH
Rolling Ankles
High Knees
Open the gate
Close the gate
Hula hoops
Arm circles
Neck rolls
HIIT Q
Head towards cubbies for
The Thang
Round 1a.
50 SSH
20 TEMPO Merkins
20 TEMPO Derkins
20 TEMPO Dips
20 LBC’s
20 Shoulder Taps
SSH while waiting for the 6
Now onto round 1b.
50 SSH
20 Squats
20 L leg lunge pulses
20 R leg lunge pulses
20 L leg step ups
20 R leg step ups
SSH for 6
Take a loop then Rinse & Repeat 1a & 1b above
Then between rounds 2 & 3
4 minutes of quadraphelia instead of a lap
then Rinse & Repeat 1a & 1b above
Then close with Lazy boys & COT
