• When: 2017-12-30
  • QIC: No Help
  • The PAX: Voltron, Buzz Saw (Respect), Red Eye, Eve, Punch List, No Help


Merry New Years Eve Eve

Posting has been scarce at Cryptonite lately, largely in part because of Harbison 50K training.  However, a call when out on the Twittersphere last night and it brought in some pax.  Glad they all posted for some betterment.

Weather: 30°

The Thang:

Loop around the parking lot to scoop up Red Eye and then COP

SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC

Another loop around to scoop up Punch List and quickly run over to the top of Cemetery Hill

Run down to first light, complete exercises below, run backwards back up, complete exercises, run down to the second light, complete exercises, run backwards back up and complete exercises

  • Squat x 10
  • Alt Lunges x 10 IC
  • Calf Raises x 10
  • BBSU x 10
  • Flutter Kicks x 10 IC

Run down to third light, complete exercises below, run back up, complete exercises, run down to the fourth light, complete exercises, run back up and complete exercises

  • Jump Squat x 10
  • Sumo Squat x 10
  • Twerk Squat x 5 (10 pulses)
  • LBCs x 10
  • Hello Dollies x `10 IC

Run down to the bottom, complete exercises below, run backwards back up, complete exercises, run down to the bottom, complete exercises

  • Squat x 10
  • Alt Lunges x 10 IC
  • Calf Raises x 10
  • BBSU x 10
  • Flutter Kicks x 10 IC
  • Jump Squat x 10
  • Sumo Squat x 10
  • Twerk Squat x 5 (10 pulses)
  • LBCs x 10
  • Hello Dollies x `10 IC

Run down to the tennis courts and then back up to the start point, finish last set of exercises

  • Squat x 10
  • Alt Lunges x 10 IC
  • Calf Raises x 10
  • BBSU x 10
  • Flutter Kicks x 10 IC
  • Jump Squat x 10
  • Sumo Squat x 10
  • Twerk Squat x 5 (10 pulses)
  • LBCs x 10
  • Hello Dollies x 10 IC

COT

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