The “frequent flier” Renaissance pax were at Jackson Day Race so we had two newcomers for the windy beatdown in the 40 degree chill. After doing some stretches, moseyed around NOMA then down the park entrance doing 10 warmup exercises along the way, about every 20 yards.
THANG:
20 reps of two exercises at each end of field, declining by 2 reps at each interval until reaching 2:
– squat jumps touching ground with both hands, then jump raising both hands above head on the jump
– big boi sit-ups at other end of field
– Going to/fro each end of field, crawl through the “bear crawl” zone each way + 3 burpees in middle going both ways
Onward to close with 3 reps of Sunday Mornings behind NOMA
Circle up for COT, prayer
