On Saturday night, YHC saw no one had signed up to Q Renaissance, so I signed up and designed a plan for or workout.
Sunday I woke up with a sore back and went ah heck, I need to come up with a new plan to accommodate and pull this off…. or modify greatly if no one shows up 😉
As 0630 arrived, there were 5 other Pax present so on with a new plan we went…
Warm-o-rama
Facing the bacon
20 side straddle hops,
20 imperial walkers,
10 Slow Vigodas
10 Concrete Grabbers
THE THANG –
Mosey with frisbee to Children’s Museum. each time frisbee hits ground, 5 Hindu Merkins.
Arrival at Children’s museum and we moseyed up ramp to porch area for
20 Incline Merkins on Adirondack chairs
20 Air Drama (squat to calf raise)
20 Flutter Kicks
Next evolution, we ran backwards, the length of side of Children’s Museum along pond side
20 Burpees
20 Low slow Squats
20 Freddy Mercuries
we attempted to Hang on overhangs for 1 minute but the moisture/condensation did not accommodate our attempt
We partnered up and wheel barreled the short distance along the back
Switch and wheel barrel back
20 decline merkins utilizing the railing
20 low slow squats
We lunged the long length back to the Adirondack chairs for
20 Bulgarian Splits squats each leg
20 Bohemian rhapsodies
We took our frisbee and moseyed to The Foundry stopping for 5 burpees with each drop
One at the Foundry we had six stations with one station being run backwards to the track and run forward back to the playground as the timer
2. LBC’s
3. Pull Ups
4. Bobby Hurley’s
5. Big Boi sit ups
6. Merkins
As the time approached 0705 we made our way back the the rear of NOMA where we found Tool out on a run who joined us for Sunday Mornings and COT.
As iron sharpens iron, so one man sharpens another – Proverbs 27:17
