Date: November 30, 2020 (~36°F)
AO: MinorComplex
PAX: Bartman, Whoopi, Noble Virus, Lookout, The Hackface, Clickbait, House Arrest, Jorts (QiC)
Warm-o-Rama
Side Straddle Hops - 20 in cadence
Baby Arm Circles
Bac Backs
Good Mornings on your own
The Thang (1)
Mosey into the darkness and around the field
Rotating exercise, AMRAP
- Pull-ups x 5
- Merkins x 10
- Squats x 15
Duck walk, burpees x 7
Duck walk back, burpees x 7
Rotating exercise, AMRAP
- Full body weight dips x 5
- Pull-ups x 5
- Merkins x 20
Crawl Bear, burpees x 7
Bear Crawl back, burpees x 7
Rotating exercise, AMRAP
- Squats x 10
- Spicoli's x 10
- Lunges x 15
The Thang (2)
Start at the Y in the paved path and end at the top of the mini-hill
Sprint up, mosey back
x 6
Mary
Jump-ups and one Good Morning
No grass and no exercises on your back. Too cold and too wet.
COT
For those who read this back blast you have been warned.
Hill sprints @ MinorComplex will be known as Mini-Mac's™
These will prepare us for the full Macaroni Hill sprints to be run in the future.
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