March 24th, 2016 By Exit54

Ten PAX assembled for another Muckle Flugga incursion on the Q’s moving-out day…

WARM-UP

• Mosey to Wells Fargo parking lot, circle up
• SSH x 20 (IC)
• IST x 15 (IC)
• Mosey to the gates of the Muckle Flugga, circle up
• Jihadis x 5

THE THANG

• Mosey down the track until you reach the first fork in the road, circle up
• Squat walks forward 20 steps, back 20 steps
• REPEATO x 2
• Mosey to the hill beside the Belly of the Whale
• In pairs, run five hill sprints in a continuous circuit
• Mosey to the Belly of the Whale
• Balls to the wall, hand walks toward the tunnel entrance
• Mosey to the grassy circle beside McGee Park, circle up
• Jack Webbs (start at 1 merk/2 air presses, work up to 9 merks/18 presses)
• Mosey back up to the Flugga gates, circle up
• Burpees x 10
• Quadromania up Means Ave
• Mosey to Mary

MARY

• In-and-outs x 20 (IC)

MOLESKIN

Those who made it out were treated to some spectacular weather and a full moon.  We were in constant motion for the 45 minutes, excellent work by everyone to hang with the group.  Any workout in the Muckle Flugga is always a blast.

On a personal note – as many of you know – the family and I are moving to Harrisburg and I won’t be attending Concord workouts as often in the future.  My 2.5 years as a regular attendee have really been a fantastic experience.  It’s been a real pleasure getting to know all of you.  I’ll see you again soon.

/Exit 54

 

Concord

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