YHC remains committed to making the Renaissance on Sunday mornings a regular thing. Rolling in hot to Q the best Sunday AO outside of Uptown, YHC joined the other Pax to get things going. But first, a brief disclaimer, and then…..
Warmup
SSH IC x 31 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm Circles IC x 20
Mosey to the Foundry for Stations:
Run to Bike Trail, 5 Burpees and Run back (Timer) 90 degrees arm hangs (Helps with the pullup) Big Boi Situps (AMRAP) Rinse and Repeat
Mosey to the Practice Track While on the way there, sudden change, 10 Burpees OYO
At the practice track
BLIMPS at each turn as we run around the track Burpees x 5 Lunges IC x 10 Imperial Walkers x 15 Merkins x 20 Plank Jacks IC x 25 Squats x 30
Mosey back to the Flag
Mary Flutter Kicks IC x 15 Hello Dolly IC x 15 Tin Snips IC x 15 LBC’s IC x 15 Low Slow Squats IC x 20 (Courtesy of Hokie Pokey)
COT Count Off, Nam-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
The Renaissance Lives! Join us next Sunday at 0600 to 0645 to see what it’s all about. Coffeteria at Cafe Navarre afterwards is always a good decision!
You know that song! It was a popular (maybe still is) play in the clubs by names I can’t remember. Upon looking it up, turns out it was Rob Base and DJ E-Z Rock……….YHC would have lost that Trivial Pursuit question.
“It takes two to make a thing go right, It takes two to make it outta sight”…..and so on
That’s what happened at the Renaissance Sunday morning in City Park! 2 Pax showed up to make a thing go right, and it was outta sight!
YHC has been making it a habit of rolling in hot to the new Sunday AO. This week was no exception where YHC found Hokie Pokey roaring and ready to rock it out! But first, the disclaimer…….and then
Warm up
SSH IC x 31 IW IC x 15 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm circles IC x 20 Peter Parkers IC x 20 Mountain Climbers IC x 20 Shoulder Taps IC x 20
Short Mosey to the NOMA fountain
LL Steps ups IC x 15 Dips IC x 15 RL Step ups IC x 15
Ascending merkin ladder on NOMA Steps Step 1 – 1 merkin Step 2 – 2 merkins….continue to top step which is step 8 for 8 merkins
Mosey to the Foundry for stations. Since it takes 2 to make a thing go right, and it takes 2 to make it outta sight, here’s what we did….
Station 1 Pax 1 – Pullups AMRAP Pax 2 – Run to bike path, 5 Burpees and run back (time) Flapjack
Station 3 Pax 1 – Big Boi situps AMRAP Pax 2 – 10 Jump squats, Kuch style (timer) Flapjack
Mosey to the Practice Track off Roosevelt Mall for some “Catch me if U can” Pax 1 – Run backwards at a healthy pace Pax 2 – Complete 5 Burpees and then sprint to catch Pax 1 Flapjack around the track. Each pax enjoyed 4 sets of Burpees
4 Corners on the practice track Run straightaway, stop and complete 5 Burpees at the turn Run the curve, stop and complete 5 Burpees at the straightaway Complete one lap, and 20 Burpees
Mosey back to NOMA for some Mary LBC’s IC x 15 Flutter kicks IC x 15 Hello Dolly IC x 15 Dying Cockroach IC x 15 American Hammer IC x 15 Tin Snips IC x 15
Mosey back to VSF for COT Count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q
NMM It’s not easy rolling out of the rack early on a Sunday morning, but YHC committed to making this AO work, so up and at ’em it is! T-Claps to Hokie Pokey for the continued commitment as well. For anyone interested in finding out what the new Renaissance AO is all about, get yourself to the NOMA fountain at 0630 next Sunday and YHC will give you a tour!
Coffeteria at Cafe Navarre with some good F2 is always a good way to end a beat down.
Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..
Warmup SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 15 Arm Circles IC x 20 Peter Parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Thang 1 Instructions were simple…. Line up at first tree, bear crawl to the next tree and complete 5 Burpees Lunge Walk to next tree, and complete 5 Burpees Bear crawl to next tree, and complete 5 Burpees Lunge walk to next tree, and complete 5 Burpees Sprint back to first tree YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.
Thang 2 Bataan Death March on Lelong Drive Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column. Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.
Thang 3 Dora 1..2..3 Partner up 100 Burpees, 200 Squats, 300 LBC’s Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.
Thang 4 Shock and Awe Some mumblechatter initially, but it didn’t last long SSH IC x 5 10 Burpees OYO SSH IC x 5 9 Burpees OYO …….. SSH IC x 5 2 Burpees OYO SSH IC x 5 At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise…. Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.
With 3 minutes remaining, a few stretches to assist in the cool down.
COT Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.
NMM
It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……
With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.
Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.
With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’
Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.
