On Saturday evening YHC noticed no one had signed up to take the Q at Renaissance so I signed up 😉
Sundays gathering at 0630 had a small group of 5 Pax including one, Fryin’ Pan, posting down range from Rock Hill, SC
The last few weeks I have talked about Veteran Suicide Prevention and the upcoming Chad 1000. The CHAD 1000X has brought together thousands looking to be a part of something greater than themselves. Not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution.
After a brief WarmORama consisting of SSH x 20, Concrete grabbers x10, Slow Vigoda’s x10, arm circles x10 we moseyed to the fountain surrounding The Bacon so we could do some step ups
The Thang:
Round 1 ~ 5 Minutes of Step ups, stopping every minute on the minute for 10 squats
1st minute ~ 10 squats then Alternating leg step ups
2nd minutes ~ 10 squats then Left leg power ups
3rd minute ~ 10 squats the right leg power ups
4th minutes ~ 10 squats then Left leg power ups
5th minute ~ 10 squats the right leg power ups
then 10 Burpees
Round 2 ~ 5 Minutes of switching every minute
1st minute ~ Alternating leg step ups
2nd minutes ~ Squats
3rd minute ~ Alternating leg step ups
4th minutes ~ Squats
5th minute ~ Alternating leg step ups
then 10 Burpees and 25 Merkins
Round 3 ~ 5 Minutes of Step ups, stopping every minute on the minute for 10 squats
1st minute ~ 10 squats then Alternating leg step ups
2nd minutes ~ 10 squats then Left leg power ups
3rd minute ~ 10 squats the right leg power ups
4th minutes ~ 10 squats then Left leg power ups
5th minute ~ 10 squats the right leg power ups
then 10 Burpees, 25 merkins and 50 Lunges (2 is 1 of course)
Round 4 ~ 5 Minutes of switching every minute
1st minute ~ Alternating leg step ups
2nd minutes ~ Squats
3rd minute ~ Alternating leg step ups
4th minutes ~ Squats
5th minute ~ Alternating leg step ups
then 10 Burpees, 25 merkins, 50 backwards Lunges
Round 5 ~ 5 Minutes of switching every minute
1st minute ~ Alternating leg step ups
2nd minutes ~ Squats
3rd minute ~ Alternating leg step ups
4th minutes ~ Squats
5th minute ~ Alternating leg step ups
then 10 Burpees, 25 merkins, 50 backwards Lunges, and 100 Cross Arms to shoulders big boi sit ups.
We then moseyed to the back of NOMA for Sunday Mornings before calling it a day and heading to coffeeteria.
Thank you for the opportunity to lead back to back days this weekend.
