May 6th, 2015 By Exit54

Another fantastic morning in the 28025, and another great turnout for the Concord PAX…

WARM-UP:

• Mosey down Yorktown St. alternating between butt kickers, high knees, karaoke
• COP –
  • SSH x 30 (IC)
  • IST x 20 (IC)
  • Cotton Pickers x 15 (IC)
• Mosey to the top level of the downtown parking deck

THE THANG:

• Circle Suicide – starting at one end of the top level, run a quarter lap then turn around and run back to the start.  Run a half lap, turn around and run back to the start.  Three quarter lap, back to the start.  Full lap, back to the start
• COP in the center of the level – while two PAX at a time run another circle suicide, the rest of the group held planks and alternated the following exercises:
  • Hand-release merkens x 10
  • Carolina Drydocks x 10 (IC)
  • Mountain Climbers x 10 (IC)
  • Brazilians x 10 (IC)
  • No recovery was granted until the entire group had finished their suicides.  PAX in the middle had to hold a plank, with the occasional downward dog or upward dog as the only relief.
• Mosey to Mary

MARY:

• LBCs x 25 (IC)
• Brazilians x 20 (IC – Grover audible)
• KGB twists x 20 (IC – KGB audible)
• ISTs x 20 (IC – Custom Job audible)
• Burpees w/out the merken x 15 (IC – Abogado audible)
• Plank Jacks x 20 (IC – Bay City audible)
• Freddy Mercs x 20 (IC – Cupid audible)
• Plank for 1 minute (Skinner audible)

MOLESKIN:

Another clear morning with temperatures in the low-50s – absolutely spectacular conditions for a workout.  We staked out the top of the parking deck so as to get a good view of the sunrise this morning.

The PAX thought the circle suicides were going to be the real beast this morning but it turned out that the planks and shoulder exercises (with no recovery) were far tougher than running.  After a few minutes we had guys fighting in line to be the next runner.  Credit to Cupid for suggesting we run two guys at a time, otherwise we would’ve been out there even longer.  I don’t know about the rest of you but my shoulders feel crushed as I type this.

We got back to Mary with several minutes to spare, so the group got to audible some other exercises.  I expected them to throw out some weak stuff but was sorely mistaken as you can see above.

As always, thanks for showing up and thanks for the hard work.

/Exit 54

Concord

---