RAM

Nov 13, 2020 – RAM
Warm-up
SSH x 15
Little Baby Arm Circles – x 12 (forward and backward)
ATT x 15

The Thing
Part 1:
Mosey w/ BLIMPS towards the back YMCA Hickory.
Burpies x 5 (starting @ parking lot at Old College Park)
Lunges x 10 (@ parking lot of Colonial House)
IPST x 15 (@ Cuz Eddie’s Dad’s House)
Merkins x 20- (@ parking lot of YMCA)
Plank Jacks x 25 (@ back entrance of YMCA)
Squats x 30 (@ Top of Hospital Hill parking lot)
Part 2:
Mosey to the parking deck at Frye
1- Partner Up
a. Burpies x 50
b. Merkins x 75
c. Big Boy Sit ups x 100
d. Squats x 125
2- While PAX 1 does the exercise PAX 2 runs to the top of the parking deck and back down the
stairs. Alternate until all exercises are complete.
Mosey back to the Flag

COT:
14 PAXS for the beatdown
6 PAXS for Pre-Run
Spoke about The Log Run by Matthew Long and the I Will Foundation whose motto is “No Longer will I
wish, No Longer will I want, From now on I WILL!