December 23rd, 2015 By Exit54

10 PAX entered the Coal Train Gloom this morning…Light mist, very mild temps…

WARM-O-RAMA:

• Mosey to Carolina Courts
• SSH x 20
• Mountain climbers x 20
• Cotton pickers x 20

THE THANG:

• Sprint down one side of Carolina Courts Parking lot, butt kicks down the other side
• Repeat x 4
• 15 Mercans, run up the steps, run back down
• Repeat x 5 total

Run Back to Coal Train:

Run around the entire block that circles Coltrane Webb and the playground.  4 stops along the way.  25 Squats at first stop, 15 Burpees at 2^nd stop, 25 Mountain Climbers at 3^rd stop, 15 Mercans at 4^th stop.

Repeato reducing reps by 5.

Sprint to Mary

MARY:

• LBCs x 20
• Low flutters x 15
• Brazilians x 20
• Pretzel Crunch X 20
• Diamond Mercans X 10
• KGB Twists X 20
• Plank

MOLESKIN:

Great workout guys.  I worked up a solid sweat.  I hope that you guys did as well.  Welcome to FNG Frank now known as Linsanity!  We expect the spiked hairdo at the next workout!

Merry Christmas to everyone and your families!

Always an honor to lead.

Until next time…

Aye,

PT

Concord

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