January 21st, 2016 By SS Minnow

Three Pax found their way to District 7 in the gloom and got a wide-ranging workout that went like this:

Mosey to west parking from east parking lot, with butt-kickers and high-knees

Warm-o-rama

SSH, Windmill, IST, Merkins, Mountain Climers, Air Squats, 5 Burpees

The Thang:

Zig-zag run: forward, side-step, backward…across parking spaces

Suicides across parking spaces: 2, 4, 6, 8, 10, 14

Mosey to back side of AO and stop at the spiral benches:

• 20 step-ups each leg
• 20 incline merkins
• 20 (make that 12) abyss merkins – audible
• 20 (make that 15) decline merkins – another audible

Mosey to the ‘spooky-half’ section of AO

• Run to end of road
• SSH, Air Squats, Merkins, in cadence
• Run back to parking lot
• Air Squats in cadence
• Run back to end of road
• 5 burpees OYO
• Run back to parking lot

4 Corners in back parking lot

• Corner 1: 10 merkins
• Corner 2: 10 diamond merkins
• Corner 3: 10 wide merkins
• Corner 4: 10 hand-release nmerkins
• Reverse direction and do it again except at every corner, di 10 jump squats

Mosey to pull-up bars for 10 pull-ups OYO

Mosey to front side of AO for Mary

Mary

LBC x 35

Homer to Marge with Low Flutter and Low Dolly mixed in

Pretzel Stick x 10 each side

Naked Moleskin

Thanks for the opportunity to lead, men.

@Flop – great to meet you. Come back every time you are in town

@Harrisburg Pax…this new & growing AO is just across the county line – spread your wings and try it out…only place in MECA that I know of that does the abyss merkin … #showtoknow

Speaking of the abyss merkin….YHC’s shoulder arms were the reason for that audible (from 20 down to 15) when we did them … #thatsatoughmerkin

@Deuce – glad you thought to count parking space stripes by 2’s on those suicides … the stripes were going by way too fast to count each one

 

 

Boondocks, District 7

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