We immediately took off towards the GRCC parking ramp after the core principles and disclaimer were recited. We stopped along the way and grabbed the benches in the GRCC common area for Dips X20, SSH x15, Dips x20. Once arriving at the top of the ramp we completed some warm-up movements between two cones.
We then ran to the bottom of the ramp via the stairwell, holding Al Gore for the entire group to arrive, only just to go back up to the top the way we came. Back down when we hit the top, and YHC dropped a cone on the 4th landing going up the staircase (Halfway Up).
The THANG – AMRAP intervals with 15 seconds of break between intervals
The PAX circled up in the secret ramp courtyard and each interval would be timed by one PAX running up the staircase to the cone, then back down to the group. When arriving back to the group, that PAX would count to 15, which would then immediately kick off the next interval.
Merkins x3 Intervals
Squats x3 Intervals
Lunges x3 Intervals
After the 1st 9 intervals were complete, the PAX took a break for a sprint up one of the inclines of the parking ramp. We immediately got back to the intervals after sprinting.
High Knees X3
At this point YHC wanted to mix it up a bit and the PAX ran all the way to the top of the ramp where we would reverse the direction the single PAX would go to the cone (down the stairs) and get back the group (Up the stairs).
American Hammers x3
Prisoner Squats x2
There was some mumble chatter about the cone feeling a lot farther on the way down, than on the way down. At the time nobody** would fess up to moving the cone, even after YHC asking directly after returning from the cone.
One the mosey back to the AO we hit the benches again for Dips x20 and SSH x15 and ended with an all-out sprint up the Lyon hill back to the AO.
Drop it like its hot
**It was Kraut. He moved the cone.