That was a smoker…

AO: Academy

When: 2025-04-22

QIC: Sweep3r

PAX (5): HighTide, MillerTime, Sweep3r, Turbine, uga

Preamble:

Turbine announced the need for someone to step up to grab the Q. I stepped up.

Warm-O-Rama:

This is Academy. Come ready to go already warmed up.

The Thang:

Park at the closest parking deck for inclement weather conditions.

Otherwise mosey to the deck.

All exercises are ALPHA count

Low plank for the six at the top of each ramp (ended up not being necessary)

ASCENT

- 10 burpees

 - Bernie Sanders up first incline

- 20 lunges

 - Skip to next corner

- 30 imperial walkers

 - Bernie Sanders up third incline

- 40 mercans

 - Skip up fourth incline

- 50 plank jacks

 - Bernie Sanders up fifth incline

- 60 squats

At top:

10x of the following three exercises

- 10 Freddy Mercury

- 10 reverse crunch

- 10 Mike Tyson

DESCENT

- 60 squats

 - Broad jump for the flat around the corner incline (~30-40 jumps)

- 50 plank jacks at top of ramp

 - Reverse lunge down incline (~40-60 single count)

- 40 mercans

 - Broad jump for the flat around the corner incline

- 30 imperial walkers

 - Reverse lunge down incline

- 20 lunges

 - Broad jump for the flat around the corner incline

- 10 burpees

Mosey to stairs go up to top mosey across the top of the parking deck down the other day of stairs to come out at cemetery.

If time permits, which it did:

- Mosey to front of school for 25 Alabama Prom dates IC

- Mosey to stadium. Run the stairs

- Back to flag for Mary

 - 20 Diamond mercans IC

 - 25 Flutters IC

 - 15 V-UP OYO

 - 20 Russian twist ALPHA OYO

 - 30 seconds low plank with five second left arm right leg up/out back to center alternate right arm left leg up/out

AND TIME

COT:

Sarah, Spider, Goose.  

Naked-Man Moleskin:

Glad the rain didn't hit. A great BD this AM.

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