37 degrees & clear with 6 PAX roaming through downtown Concord
Warmama
Mosey around to parking deck – Circle Up
– Slap Jacks x 15 IC
– Cotton PIckers x 15 IC
– Arm Circles – forward/back
Mosey to Carolina Court Parking Lot
The Thang
TABATA Sweat Test (20 second push/15 second recovery x 3 cycles of each below) with Block
– Decline Merkins
– Core Killers
– Curls
– Overhead Press
– Sqauts
– Low Flutter
– Peter Parkers
– Walk Outs
– Arm Chair Reaches
– Curls
During Tabata, PAX took turns doing a side gig as follows:
– Farmer’s Walk (2) 5 gal buckets of drywall mud (61.5 lbs/each) 40 yds to base of steps
– Stairway Suicide – Run to each landing, do Star Jump, run down, repeat for each landing
– Return Farmer’s Way to starting point
Mary
Freddie Mercs with 6″ hold – 5 x 3
KGB’s x 15 IC
Warrior Pose x 20 seconds each leg
Moleskin
Not much running today but a good upper body/core day. Considered a Rinse & Repeat of Grover’s Tuesday beatdown but wasn’t sure Q could do it again! Great effort by all. Remember Christmas gifts for our adopted family – get them to Indy or Backdraft.
See Ya’ll Later, Hipbone
Epstein’s Mother: A half-assed excuse for not Posting, delivered in advance of the workout so nobody can claim you Fartsacked and made up an excuse afterward. Inspired by the excuse notes Juan Epstein of “Welcome Back Kotter” drafted for himself, but ignorantly signed “Epstein’s Mother”.