March 14th, 2016 By GentleGrizzly

3 men showed up at The Valley this morning for a little beatdown. I guess my pre-blast tweet didn’t make it to many PAX. Anyway off we went.

The Thang:
TFM – The Farm Mosey – “A short Mosey close to AO to accommodate late comers.” – @RibShack
SSH x 15 IC
Imperial Squat Walker – x 10 IC
Cotton Picker x 15 IC
(I guess no one else is showing up)

Mosey down the hill of shadows
5 Burpees OYO – at the bottom
10 Derkins IC – Top Rail
6 Derkins IC – Middle Rail
4 Derkins IC – Bottom Rail

Mosey to next bridge towards Colvard Park Entrance to Greenway (Pass @MajorPain on the way)
5 Burpees OYO
8 Derkins IC – Bottom Rail
6 Derkins IC – Middle Rail
4 Derkins IC – Top Rail

Mosey to Greenway Entrance of Colvard Park
5 Burpees OYO

Mosey to Colvard Park Way
10 Squats IC

Mosey up hill to 1st part of Colvard Circle
10 Lunges Each leg

Mosey to 2nd part of Colvard Circle
5 Burpees OYO

Mosey up hill towards Mallard Creek Rd.
Pass @MajorPain again
@MajorPain joins us for 5 Burpees OYO

Mosey to Mallard Creek Rd.

Slow Mosey to Alexander Rd.
Indian Run to end of Alexander Rd.
20 LBCs IC
Indian Run back to Mallard Creek Rd.
Last 100 yds – All you got!

Mosey back to School to car rider benches
5 Burpess OYO
10 Step Ups Each leg
10 Derkins IC
20 Dips OYO

Grab a Block
21 Curls IC
10 Chest Press IC w/ feet 6 inches of the deck
15 WWII sit ups w/ block
10 Curls IC
Rack the block

2 Suicides across buss lot

Mary:
Pretzel Crunch x 10 IC (Flap Jack)

Moleskin:

1. Thanks for joining me this morning men!
2. Nice to get some new scenery for the AO, #hillssuck
3. Grizzly Moves on Saturday at 9:30 am. See the email for details.
4. @MajorPain – Nice to see you this morning, twice

The Valley, Tradition

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