There is something special about the Sunday morning workouts. Maybe it’s about starting the week off right, or maybe it’s the opportunity to sweat with other dedicated men. Maybe it’s both. Regardless, YHC took the Q at the Renaissance this week to bring back the thing we all love to hate…..The Burpee.
4 men committed to improving posted with a shovel flag planted in front of NOMA. There was discussions about LSU, Georgia, and Ohio State, but none of that mattered once the clock hit 0600. A brief disclaimer, and then……
Mosey to the freshly cut grass area, really more of a 10 step mosey…..
Warmup
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Peter Parkers IC x 20
Mountain Climbers IC x 20
Mosey to the Foundry for Stations
Round 1
Dips, Step ups, knee ups, and 10 Burpees as the count
Round 2
Pull ups, Box Jumps, 90 degree flex hang, with sprint to the track 5 Burpees and Sprint back as the timer
Rinse and Repeat both rounds for a total of 4 rounds, 2 of each.
Mosey Back to NOMA
Partner up for Mini Dora 123
50 Burpees, 100 Merkins, 150 Squats
Partner 1 starts exercise, partner 2 bunny hop up NOMA steps, 3 Burpees, run back down. Burpees on steps do not count toward the 50 cumulative!
3 Minutes left, so YHC was going to do a little Mary, until Belloq asked, “No Sunday Mornings?” Silly Q!!! The Renaissance isn’t complete without Sunday Mornings!
Mosey to closest wall of NOMA and complete 5 rounds OYO.
10 Air Presses
5 Donkey Kicks
Last Donkey kick transitions into a Balls to the Wall with one merkin
5 Rounds is no joke!
Times up! Mosey back to the flag!
COT
Countoff, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
What a great way to kick off the week!
SYITG
