September 24th, 2015 By Hipbone

12 Pax enjoyed a cool, breezy early fall morning….perfect for a sweat-inducing beatdown.

Warm Up

Mosey around ASEC checking out the location of the 4 circuit stations.

Circle up

• SSH x 20 IC
• Walk Out Hold to Leg/Back Stretches x 3
•  One-legged Squat Holds
• Mt. Climbers x 15 IC

The Thang

PAX planked up and were released in pairs to run the perimeter of the AO and visit the following 4 stations

1. Merkins x 20, LBCs x 25
2. Plank Jacks x 15 IC, Squats x 20
3. Dips x 20, Mt Climbers x 20 IC
4. Carolina Drydocks x 15, Crunchy Frogs x 20

Rinse and Repeat until time is called

Mary

• Circle Supermans x 4
• Hello Dollies x 12 IC to Scissor Kicks x 20 IC to Reverse Crunches x 10 – No Recovery Between
• Cobra to Child Pose x 2
• Plank – Knee to center left, right elbow with hold, each leg
• Brazilians x 20 IC (Catfish audible)

Moleskin

Great morning, great effort.  KGB and BCR got 3.25 revolutions to lead the way (much discussion on their form…especially squats).  Always good to have joint 1.0/2.0 sessions.  Backdraft and I discussed how Deertick and Indy truly are a traveling pair….guess it gives them both an alibi for fartsacking.  Good day to you all…always a pleasure to lead great men.

Aye, Hipbone

 

Concord

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