Slackblast:

Slackblast:
Staying Warm at The Ranch
DATE: 2023-11-30
AO: ao-the-ranch
Q: Ruby Slippers
PAX: Mainframe Time Machine Headspin Splinter Drop Thrill
FNGs: 0
COUNT: 6
WARMUP: SSHx30InCadence, run to the front of the school with buttkickers, high knees, and karoake on both sides.
THE THANG: Arrived at the front of the school after warmups and quickly started to work.
Round #1 - 4 sets - Leg Day HIIT - Complete rep count of 1st exercise and then move right into the 2nd exercise and continue until time is called. Each set is 1 minute with 10sec of rest after the 1st set, then 15sec after the 2nd, and so on.
1st exercise was BSSx10 each leg
2nd exercise was Alt Jumping Lunges

After 4 sets were completed of the above we moseyed to one of the back parking lots behind the school.
Round #2 - Started on one end of the lot and made it to the other end by bearcrawling 2 spaces forward- stop to perform 2 Diamond Merkins, then crawlbear one space back and perform 1 Diamond Merkin. Lots of grumbling as it was a longer parking lot than I remembered.
After completion of the above we moseyed to the playground Round #3 - Performed same routine as the 1st round but with different exercises.
1st exercise - 10xPullups
2nd exercise - V-Ups
After completion of the above we moseyed to the backside bus loop. Split the group into 3s.
Round #4 - Half the circle by placing 2 PAX on both sides, they both start to perform burpees. 3rd PAX on the team runs from PAX#1 to PAX#2. When he reaches PAX#2 the 3rd PAX stays put and starts to perform burpees while PAX#2 runs to PAX#1. Performed this routine for 7 minutes.
MARY: 10xLBCInCadence, 15 Straight Lower Leg Lifts
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