YHC remains committed to making the Renaissance on Sunday mornings a regular thing. Rolling in hot to Q the best Sunday AO outside of Uptown, YHC joined the other Pax to get things going. But first, a brief disclaimer, and then…..
Warmup
SSH IC x 31
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC x 20
Mosey to the Foundry for Stations:
Run to Bike Trail, 5 Burpees and Run back (Timer)
90 degrees arm hangs (Helps with the pullup)
Big Boi Situps (AMRAP)
Rinse and Repeat
Mosey to the Practice Track
While on the way there, sudden change, 10 Burpees OYO
At the practice track
BLIMPS at each turn as we run around the track
Burpees x 5
Lunges IC x 10
Imperial Walkers x 15
Merkins x 20
Plank Jacks IC x 25
Squats x 30
Mosey back to the Flag
Mary
Flutter Kicks IC x 15
Hello Dolly IC x 15
Tin Snips IC x 15
LBC’s IC x 15
Low Slow Squats IC x 20 (Courtesy of Hokie Pokey)
COT
Count Off, Nam-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
The Renaissance Lives! Join us next Sunday at 0600 to 0645 to see what it’s all about. Coffeteria at Cafe Navarre afterwards is always a good decision!
SYITG
