Escalators

AO: The Rubicon

When: 02/04/2020

PAX: Miller Time, Lumbergh, Special K, Trebek, Pinky, Fanny Pack, Lil Hurt, Pitstop, Milli Vanilli, False Start, Feathers, Cookie, El Matador

QIC: White Claw

MT, El Matador, Lumbergh, and White Claw started off with a pre-run through the streets of downtown Alpharetta testing out the freshly paved sidewalks.

Warm-O-Rama:

Moseyed to the parking lot next to the baseball field for some Weed Pickers, Windmills, and Toy Soldiers

The Thang:

Headed to the Field of Dreams for a thang call Four Corners Escalators.

Four Ab Blasting Exercises – Big Boys, Freddie Mercury (Alpha), American Hammer (Alpha), Flutter Kicks (Alpha)

10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Four  Exercises РBurpees, Merkins, Sumo Squats, Jump Squats

10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Still had a little time left to Bear Crawl (Lunge Modifier) around the baseball diamond stopping along the way for Mucho Chesto.  20 of each exercise РMerkins, Wide, Offset Left, Offset Right, Diamonds.

Headed back to the flag for COT.

 

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