November 19th, 2015 By Hipbone

Nice, warm rainy November morning – 65 degrees and steady precip – for a beatdown in the gloomy gloom.

Warm Up

Mosey to Hospital Parking Deck – Lower Level

Slap Jacks x 15 IC

Cotton Pickers x 15 IC

Arm Circles – Forwards/Back

Run mineshift to Level 3 for rain cover

The Thang

Two Stations separated by 25 yd Bear Crawl

• Station 1 – SSH x 20, Merkins x 20, Anti-ISIS Twist x 20 – all single count
• Station 2 – Jump Squats x 20, Peter Parkers x 20, Freddie Mercs x 20 – all single count
• Bear Crawl to Station 1 to begin, then repeat back and forth till time is called.  Completed each station (3) time

Run lap around deck – back pedal on short sides, spring long sides

Mosey to Mary

Mary

• Plank to wait on Pax, then Child Pose to Cobra for back stretch
• Half Plank to Plank and back again x 2
• Walk up from plank to Cherry Picker stretch

Moleskin

Definitely a Wet One from both rain and sweat.  Great effort by all.  Thankful for warm temps with all the moisture.  I have a feeling we will not be this lucky as winter looms near.  Prayers for Paris, the crazy world we live in and our troops  (especially Colt 45), those on the IR list or just fartsacking.

Remember – Santa Scramble this Saturday in lieu of our regular 7am Beatdown.

Aye, Hipbone

Concord

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