January 28th, 2016 By Hipbone

9 Pax roll out o’ the fartsack and into the clear, cool gloom running and grunt’n

Warm Up

Mosey to Steam Plant:

• Slap Jacks x 20 IC
• ISTs x 20 IC

Indian Run around Mall ending at Belk Parking Lot

The Thang

6 Stations.  45 seconds AYG, 15 second recovery/rotate time

• SSH with bricks
• Curls with Block
• Windmill Merkins with bricks
• KGBs with Bricks
• Squat Thrusters with Block
• Weighted V-Ups with Block
• 2 rounds of 45 seconds, 1 lightning round of 30 seconds

Mosey to Mary

Mary

• LBCs x 20
• Reverse Plank x 60 seconds
• Alternate Supermans x 6
• Thread the Needle Shoulder Stretch each side
• Mt. Climbers x 15 IC (I think…mumble chatter was high)

Moleskin

Continued complaints about the aftermath of Tuesday’s Catfish workout…done been beatdown! Of course, I was not there so who am I to cast stones!  Good effort by all on a nice morning for some running and gunning. Thanks to Indy for correcting Q’s mis-labeling “windmill merkins” as side plank push ups…..whatever, JUST DO IT says the Q.  Glad to be back in the  saddle after monster head cold last week.  Always, always an honor to lead.

Aye, Hipbone

Concord

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