What Warmup
After watching FracSac come in hot at 05:59:59 yours truly greeted the group/disclaimer and invited them to mosey to The Foundry
The Thang ~ Parts 1-3 and then Part 4
Upon arriving at The Foundry, I informed our guests that Sunday Renaissance visits typically involve two stops… The Foundry and The Track
At the 1st stop we would end up doing three rounds with 5 stations
Round 1 ~ Station 1 is the timer. The 1st Pax will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5, Hanging from Monkey Bars, Dips at parallel bars, box jumps over under the covered area (3 heights to choose from), and big boy sit ups
Round 2 ~ Station 1 is the timer and like round 1 and 3 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5 were, Merkins, Al Gore Tree huggers, dips from bench and 180* squat jumps.
Round 3 ~ Station 1 is the timer and like rounds 1 and 2 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2-5 were row ups (pulling one’s self up to parallel bars), Burpees (there “may” have been some grousing heard insinuating Q did not realize he duplicated burpee stations), snake jumps (lateral ski jumping over the snake like balance beam), and planks.
Part 4 ~ We Moseyed to the Practice track where we started with 10 more burpees and then ran backwards 100 meters and enjoyed more burpees (just 10). Yours truly then got arguably over zealous with a 100 meter lunge segment…. we aborted around 50 – 60 meters to Mosey back to the Flag with a “Circle the Six at the Bridge” and then continue on to the flag.
COT
We lifted up Bell Hop, as is the custom at almost every AO, along with all others dealing with medical struggles and Cancer (Rudy’s Dad, Angie’s lists Mom).
Coffeteria
100% attendance where two breakfast “bowls” were ordered by Catfish & Da Parish (one in the know with a. grilled biscuit and a “new visitor” to Cafe Navarre who ordered toast).
Nutrition plans & diets and IF discussions were enjoyed by all
Thank you all for who you are and how you motivate me on a daily basis to become a better man, husband, father, brother, son, friend and work!
