AO: ao-bluffs
Q: MC
PAX: Mutt, Meatloaf (064/100), Toto (1/110), Double Fault(40/100 posts), MC
FNGs: None
COUNT: 5
CONDITIONS: chilly willy, clear, a little sleet
WARMUP: Motivator (x6); mosey, Michael Phelps, Weed Pickers
THE THANG: (5X1) AMRAPs w/ cool down runs in between
Round 1: AMRAP for 1 min each:
American Hammer | Flutter Kick | Low Plank | LBCs | Reverse Crunch –> Run asphalt down to amphitheater and sidewalk back up then Round 2
Round 2: AMRAP for 1 min each:
Step ups | Lunges | Copperhead Squats | High Knees | Bobby Hurleys –> Run asphalt down to amphitheater and sidewalk back up, then Round 3
Round 3: AMRAP for 1 min each:
Merkins | Dips | Rapid Punches | Bear Crawl | Balls to the Wall! –> Run sidewalk down to amphitheater then asphalt up, switch to Bernie half way up
Q: MC
PAX: Mutt, Meatloaf (064/100), Toto (1/110), Double Fault(40/100 posts), MC
FNGs: None
COUNT: 5
CONDITIONS: chilly willy, clear, a little sleet
WARMUP: Motivator (x6); mosey, Michael Phelps, Weed Pickers
THE THANG: (5X1) AMRAPs w/ cool down runs in between
Round 1: AMRAP for 1 min each:
American Hammer | Flutter Kick | Low Plank | LBCs | Reverse Crunch –> Run asphalt down to amphitheater and sidewalk back up then Round 2
Round 2: AMRAP for 1 min each:
Step ups | Lunges | Copperhead Squats | High Knees | Bobby Hurleys –> Run asphalt down to amphitheater and sidewalk back up, then Round 3
Round 3: AMRAP for 1 min each:
Merkins | Dips | Rapid Punches | Bear Crawl | Balls to the Wall! –> Run sidewalk down to amphitheater then asphalt up, switch to Bernie half way up
MARY: Yes, we made time for Mary
ANNOUNCEMENTS: Informal ski trip to Cataloochee; leaving Thursday night (1/23) and skiing Friday at opening. Let us know if you want to join!
COT: