The Renaissance welcomed a visit from none other than Pauly D, our HIM that relocated to the barren wasteland of California. YHC needed a little recovery work from the recent GoRuck Tough completed less than 24 hours earlier. As YHC pulled up to the AO, he found Pauly D trembling from the 42 degrees temps and decided to put the recovery on the back burner, as this pax needed to warm up. Triple Shift showed up, and it was time to get started.
After giving a brief disclaimer, Head to the steps of NOMA.
Face the bacon for the warmup. Attend the Renaissance and you’ll understand….
We did warmup stuff, then added in some chinook squats just for fun.
The Thang
Tabata!
8 rounds of 30 seconds work and 15 seconds rest.
Round 1 – Burpees (now Pauly D is warm)
Run a lap around NOMA
Round 2 – Plank Jacks – stay in plank during rest!
Run a lap
Round 3 – Step ups at the fountain
Run a lap
Round 4 – Big Boi Sit-ups
Run to the back of NOMA for Sunday Mornings x 5
Back to the VSF for a 1 minute plank
COT
Coffeteria followed with 💯 attendance plus a couple!
SYITG
