Escalators

AO: The Rubicon

When: 02/04/2020

QIC: White Claw

PAX (14): Miller Time, Lumbergh, Special K, Trebek, Pinky, Fanny Pack, Lil Hurt, Pitstop, Milli Vanilli, False Start, Feathers, Cookie, El Matador

Preamble:

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 – Burpees, 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 – Merkins, Wide, Offset Left, Offset Right, Diamonds.

Headed back to the flag for COT.

 

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