August 11th, 2015 By Indiana

Nice cloudy morning with a pleasant breeze for a chute and ladder beatdown.

Warm Up

Mosey to Belk parking lot

Side straddle hop x 20
Cotton pickers x 20
Arm stretches

Mosey to mall parking lot right by Starbucks

The Thang

Pax alternates doing sprints from light pole to light pole and back with chute attached.  Each person did 3 sets of sprints.

While one person sprinting, all others completed three descending ladders:

1 – 10 burpees, 2 reverse crunches, 8 burpees, 4 reverse crunches…

2 – 10 hill sprints, 2 Freddy Mercs in cadence, 8 hill sprints, 4 Freddy Mercs…

3 – 10 merkins, 2 air squats, 8 merkins, 4 air squats…

Mosey to wall by mall for dips x 25

Mosey to Mary

Mary

Planks, regular and side, with leg lifts

Moleskin 

Great effort by all.  As always, a pleasure to lead and be a part of the group.

Concord

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