November 10th, 2015 By Exit54

Thirteen PAX in attendance on this misty Tuesday morning…

WARM-UP:

• Mosey to the rock pile, COP:
  • SSH x 20 (IC)
  • IST x 20 (IC)
  • Mountain Climbers x 20 (IC)
• Four men grab rocks, everyone mosey to the shelter

THE THANG:

Ten Stations, 45 second / 15 second Tabata each minute, three minutes at each station

1. Burpees
2. Jump Lunges
3. Mountain Climbers
4. Squat Thrusters w/ rock
5. Bench Dips
6. High Knees
7. Upright Rows / Bent-Over Rows w/ rock
8. Duck Walks
9. Peter Parkers
10. People’s Chair

Mosey back to the rock pile, return the rocks, mosey to Mary

MARY:

• In-and-outs w/ hold for one minute

MOLESKIN:

After 24 hours of heavy rains, we hit a patch of dry weather just in time for today’s workout.  This good fortune prevented us from a repeat of Saturday’s One-Man Wolfpack under the shelter.  The ten stations of tabatas, and three minutes at each station made today a pretty challenging WOD but I mixed in a few lower-intensity stations to give the fellas a chance to rest.

Very good workout today, gentlemen.  Appreciate the opportunity to lead!

/Exit 54

Concord

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