YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!
After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.
Various cadence:
2 rounds Scantron stretch
Side Lunge
Windmills
Nolan Ryan’s
Peter Parker’s
Mnt Man Poopers
Parker Peter’s
Forward Lunge Left leg with Arm circles
Flap Jack
SSH
Grab a rock
1st AMRAP (as many ROUNDS as possible)
Thrusters (a.k.a. squat press) x 10
Merkins x 10
10 wall jumps or alternating step ups
Lunge walk from tree to light pole
Walk or run back
This is 1 round – complete as many rounds as possible in 10 minutes
Grab your rock relocate on the other side of the road – 4 rounds of Mary
2nd AMRAP
6 burpees
Extended Curls x 10
6 burpees
Squat front raises x 10
Bernie Sanders from tree to power pole
Walk or run back
That is one round – again complete as many possible in 10 minutes
Rtn the rocks – 1 minute of plank to push ups
COT
