Fun in the Parking Deck

Eight PAX posted at the Coltrane on this damp and breezy morning…

WARM-UP:

Mosey to the parking deck lower level, COP:

  • SSH x 20 (IC)
  • Cotton Pickers x 15 (IC)
  • Lower-body stretches (calf, hamstring, Total Package)

THE THANG:

Today we ran a circuit of all three stairwells.  The circuit started in the north stairwell, running up two flights, then down one, then up two, down one until you reach the top.  At the top you do 20 hand-release merkens.

Next we moved to the southeast stairwell, running down two flights then up one, down two and up one, until we reached the bottom.  At the bottom we did 20 Smurf Jacks in cadence.

Then we ran around to the south stairwell, running up two flights then down one, up two and down one, until we reached the top.  At the top we did 20 Freddy Mercs in cadence.

After doing one circuit all together, we split off into three groups – each entering a different stairwell from the top and kicking off the circuit again.  We did this continuously for about 20 minutes until time was called.

Once time was called, we mosey to Mary.

MARY:

  • LBCs x 25 (IC)
  • In-and-outs w/ hold for two minutes
  • Alternating scissor kicks w/ hold for two minutes

MOLESKIN:

Killer workout this morning.  Weather conditions could not have been better, and only one stairwell had been freshly pissed in.  The parking deck stairs are typically not too daunting but adding in a one-flight descent after every two-flight ascent (and vice versa on the way down) really complicated the process.  Also, 20 Smurf Jacks in cadence is no joke.  Slapping those on top of the stair runs made this one a real leg-burner.  I hope the rest of you are feeling the effects right now as much as I am.

Thanks to those of you who made it out.  Keep KGB and his wife in your thoughts as they are expecting their baby any minute now.  Also we’ll miss Hipbone next week as he embarks on an 80-mile hiking trek with the Scouts in New Mexico.

Until next time –

/Exit 54