October 19th, 2015 By Dingo

6 brave men posted in the freezing cold gloom!  What happened to the comfortable fall weather??  It went from 80 degree mornings to 30 degree mornings in a heartbeat!

#1 objective for today…….stay warm!

YHC may not have dressed so well for the occasion…..no gloves and basically I was dressed for a 80 degree beatdown……

Warm Up

Mosey up the road to Colvard Park, run down to the park, make a right and run to the end of street.  On the way back we did some lunge walks, quadraphelia up the hill out of Clovard park.

Karaoke down through all off the bus lines.

 

2 rounds of;

1. 5 burpees
2. Hand rail walk up to wooden walkway
3. 10 Decline merkins
4. 10 Incline merkins
5. 10 Decline merkins
6. Hand rail walk down the other side
7. 5 burpees
8. Run a lap off parking lot until 6 is done

Mosey to little hill near entrance

1. quadraphelia ladder
2. 10,8,6,4,2 Squats at top
3. 2,4,6,8,10 Lunges at top

Slow Mosey/walk(What happened to all the lights??) to the track

3 rounds of;

1. 20 x muscle ups
2. spiderman merkins up the steps
3. down the hill and run a lap
4. when done with 3, run laps of track until 6 is done.

Mosey back to front for Mry

Pax led Mary

The chilly moleskin;

1. Good showing for a chilly morning!!
2. Lots of good push out there this morning!
3. BeatDown ChowDown is now on Oct 31st!

The Valley

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