YHC organized a co-Q with Grout, Hemingway, and Julep to bring a good workout to Cryptonite. This AO always has studs that are looking to get better on Saturday morning. This Saturday was no different!
The Thang:
Grout led a “warm-up” for the first six minutes consisting of:
First Minute: 10 Burpees, rest until next minute starts
Second Minute: 11 Burpees, rest until next minute starts
Rinse and repeat for 4 more minutes adding a burpee each minute
As a recovery from this, we moseyed around the parking lot to lay out the “course” for the next section of the workout:
12-minute AMRAP:
Run 400 meters
12 pull-ups
9 Burpees
(goal is 3 complete rounds)
“Rest” for 1 minute in high plank position
12-minute AMRAP:
Run 400 meters
12 toes-to-bar
9 Handstand Push-ups
(goal is 3 rounds)
“Rest” for 1 minute in six inches
12-Minute AMRAP:
Run 400 meters
12 lunges (each leg)
9 box jumps on tires
(goal is 3 complete rounds)
“Rest” in side plank (30 seconds-left, 30 seconds-right)
6-Minute AMRAP:
Run 400 meters
12 jump squats
9 V-ups
(goal is 2 full rounds)
COT
BOM
Announcements:
Stomp the Swamp Preview: WED at River Bluff
Stomp the Swamp 5k: Next Saturday
BRR Training
Prayer Requests:
Flanagan Family
Noah’s travels and his friend battling cancer
No Help’s cousin
TP’s father-in-law and brother-in-law