AO: The Bluffs
Q: MC ,
PAX: Double Fault(40/100 posts), Toto (8/120), MC, Prime-Time, Deep Dish, OshKosh, Meatloaf
FNGs: None
COUNT: 7
CONDITIONS: crisp, but dry
WARMUP: SSHopkins; Michael Phelps, Seal claps, Seal Claps that were really overhead claps, big arm circles (fwd/bkwd), LBAC (fwrd/bkwd), Morrocan Night Clubs, Chinooks, Michael Phelps, … Bone the Fish, Mosey, Motivators (6 count)
THE THANG: Lug a coupon to bottom of amphitheater; Partner up; while 1 partner does AMRAP of the called exercise, other partner does a lap or 2 of the route called; as follows:
Set 1: Step up w/ coupon; partner runs up asphalt to light pole, does a burpee, and comes back; switch w/ partner :: 4 rounds
Set 2: Curls; partner runs round amphitheater, stops at top and does 10 SSH :: 6 rounds
Set 3: Low plank : partner runs round amphitheater :: 4 rounds
Set 4: Weighted Squats; partner runs amphitheater, stops at top to do 10 LBCs :: 4 rounds
Set 5: Chest press; partner runs 2 laps round amphitheater :: 4 rounds
Set 6: Kettle bell swings; partner runs 1 lap :: 2 rounds
Set 7: OHP; partner runs 1 lap :: 4 rounds
MARY: Yes! Just 1: Box Cutters led by OshKosh
ANNOUNCEMENTS:
COT:DoubleFault’s under 20 mile run in 8 days, plus lots of travel; Meatloaf’s busy service project weekend, wreck near Sterling
Q: MC ,
PAX: Double Fault(40/100 posts), Toto (8/120), MC, Prime-Time, Deep Dish, OshKosh, Meatloaf
FNGs: None
COUNT: 7
CONDITIONS: crisp, but dry
WARMUP: SSHopkins; Michael Phelps, Seal claps, Seal Claps that were really overhead claps, big arm circles (fwd/bkwd), LBAC (fwrd/bkwd), Morrocan Night Clubs, Chinooks, Michael Phelps, … Bone the Fish, Mosey, Motivators (6 count)
THE THANG: Lug a coupon to bottom of amphitheater; Partner up; while 1 partner does AMRAP of the called exercise, other partner does a lap or 2 of the route called; as follows:
Set 1: Step up w/ coupon; partner runs up asphalt to light pole, does a burpee, and comes back; switch w/ partner :: 4 rounds
Set 2: Curls; partner runs round amphitheater, stops at top and does 10 SSH :: 6 rounds
Set 3: Low plank : partner runs round amphitheater :: 4 rounds
Set 4: Weighted Squats; partner runs amphitheater, stops at top to do 10 LBCs :: 4 rounds
Set 5: Chest press; partner runs 2 laps round amphitheater :: 4 rounds
Set 6: Kettle bell swings; partner runs 1 lap :: 2 rounds
Set 7: OHP; partner runs 1 lap :: 4 rounds
MARY: Yes! Just 1: Box Cutters led by OshKosh
ANNOUNCEMENTS:
COT:DoubleFault’s under 20 mile run in 8 days, plus lots of travel; Meatloaf’s busy service project weekend, wreck near Sterling