An ode to Mr. Roboto (see prior backblast: https://f3newbern.com/2018/08/31/the-point-pete-and-repeat/)
WARM-O-RAMA:
- Sun Gods x10 IC forward, x10 IC reverse.
- Good mornings x10 IC (to make up for the one short Sun God)
- Mountain Climbers x20 IC
- Carioca down and back about 100 yards
- Butt Kickers down and back about 100 yards
THE THANG:
Mosey 1/4 mile to warm-up. No sandbags this go ’round.
Complete all reps in order with no rest (or as little rest as possible):
- Squats x50 OYO
- LBCs x40 OYO
- Merkins x30 OYO
- Iron Mikes x20 OYO
- Burpees x10 OYO
- Run 1/4 mile (similar to the lap around the convention center done previously)
Repeat as many times as possible until 06:05am (goal of at least 3 loops)
MARY:
Alternating Shoulder Taps 4-Count x 10
Merkins 1-Count x 10
Sprint 50 yards, lunge walk 50 yards, mosey back
Sprint 50 yards, duck walk 50 yards, mosey back
Low slow flutters 4-Count x 10