You know that song! It was a popular (maybe still is) play in the clubs by names I can’t remember. Upon looking it up, turns out it was Rob Base and DJ E-Z Rock……….YHC would have lost that Trivial Pursuit question.
“It takes two to make a thing go right, It takes two to make it outta sight”…..and so on
That’s what happened at the Renaissance Sunday morning in City Park! 2 Pax showed up to make a thing go right, and it was outta sight!
YHC has been making it a habit of rolling in hot to the new Sunday AO. This week was no exception where YHC found Hokie Pokey roaring and ready to rock it out! But first, the disclaimer…….and then
Warm up
SSH IC x 31
IW IC x 15
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm circles IC x 20
Peter Parkers IC x 20
Mountain Climbers IC x 20
Shoulder Taps IC x 20
Short Mosey to the NOMA fountain
LL Steps ups IC x 15
Dips IC x 15
RL Step ups IC x 15
Ascending merkin ladder on NOMA Steps
Step 1 – 1 merkin
Step 2 – 2 merkins….continue to top step which is step 8 for 8 merkins
Mosey to the Foundry for stations. Since it takes 2 to make a thing go right, and it takes 2 to make it outta sight, here’s what we did….
Station 1
Pax 1 – Pullups AMRAP
Pax 2 – Run to bike path, 5 Burpees and run back (time)
Flapjack
Station 2
Pax 1 – Dips AMRAP
Pax 2 – 10 Burpees (timer)
Flapjack
Station 3
Pax 1 – Big Boi situps AMRAP
Pax 2 – 10 Jump squats, Kuch style (timer)
Flapjack
Mosey to the Practice Track off Roosevelt Mall for some “Catch me if U can”
Pax 1 – Run backwards at a healthy pace
Pax 2 – Complete 5 Burpees and then sprint to catch Pax 1
Flapjack around the track. Each pax enjoyed 4 sets of Burpees
4 Corners on the practice track
Run straightaway, stop and complete 5 Burpees at the turn
Run the curve, stop and complete 5 Burpees at the straightaway
Complete one lap, and 20 Burpees
Mosey back to NOMA for some Mary
LBC’s IC x 15
Flutter kicks IC x 15
Hello Dolly IC x 15
Dying Cockroach IC x 15
American Hammer IC x 15
Tin Snips IC x 15
Mosey back to VSF for COT
Count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q
NMM
It’s not easy rolling out of the rack early on a Sunday morning, but YHC committed to making this AO work, so up and at ’em it is! T-Claps to Hokie Pokey for the continued commitment as well. For anyone interested in finding out what the new Renaissance AO is all about, get yourself to the NOMA fountain at 0630 next Sunday and YHC will give you a tour!
Coffeteria at Cafe Navarre with some good F2 is always a good way to end a beat down.
Thanks for letting me be part of F3.
SYITG
