May 19th, 2015 By Exit54

Eleven PAX, 65 degrees, five stations on this Tuesday morning at All Saints’…

WARM-UP:

Mosey to the upper lot, COP –

• SSH x 25 (IC)
• IST x 20 (IC)
• Cotton Pickers x 15 (IC)
• Upper arm / shoulder stretch

THE THANG:

Count off into five groups.  Each group is assigned one of four stations, with the fifth group running a lap around the AO and serving as timers for each station.

The Stations:

1. Jack Webbs – alternate 10 standard merkens and 20 air presses… keep alternating until runners finish their lap
2. Derkens / Dips – alternate 10 decline merkens (using the bench) and 10 bench dips… keep alternating until runners finish their lap
3. Rock Merkens / Freddy Mercs – alternate 10 rock merkens (place each hand on a rock, lower chest below hand level) and 10 Freddy Mercurys in cadence… keep alternating until runners finish their lap
4. Drydocks / KGBs – alternate 10 Carolina Drydocks and 10 KGB Twists in cadence… keep alternating until runners finish their lap

Once everyone completed the circuit, mosey to the rock pile

• With your rock, bent-over rows and overhead press ladder (start with 10 rows / 1 press, work your way to 1 row / 10 presses)

Mosey to Mary

MARY:

• Circle Supermans for 90 seconds
• In-and-outs w/ hold for 90 seconds
• Alternating scissor kicks w/ hold for 90 seconds

MOLESKIN:

Another morning of fantastic weather, and another day of double-digit turnout from the PAX.  Those of us who did Book of Nines and The Murph last week were still feeling the soreness in our legs and back, so I tried to keep the focus on chest and triceps today.  I would estimate most of us did about 150 pushups today, from varied angles and stances, which is never a bad thing.  Also noticed our runners have gotten faster.  I budgeted for about five minutes per lap but we were doing these in closer to four minutes.  Thus the need for the rock lift ladder before heading to Mary.

Thanks to those of you who made it out.  Big props to our 2.0s who hung with the 1.0s thru every station.  As always, thanks for letting me lead.

/Exit 54

Concord

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