June 23rd, 2016 By Exit54

Three PAX in the District this morning for a legit sweat test…

WARM-UP:

Mosey around the front lots, COP:

• SSH x 20 (IC)
• Windmills x 15 (IC)
• ISTs x 20 (IC)

Mosey across the Plaza into the Reedy Creek neighborhood

THE THANG:

Run the half loop beginning at the Four Sisters entrance, right on Dulin Creek to the Dulin Creek entrance, adjusting pace every time you hit a streetlight.  Begin at 50% jog, increase to 75% run/jog, then increase to 100% sprint, then back to 75%, then back to 50%.  Keep that cycle going until you complete the half loop.

2 minutes plank at the entrance.

REPEATO, running the half loop back to the Four Sisters entrance

Mosey back to the AO, around to the Abyss

Abyss Jihadis x 5 (IC)

Mosey to the Gates of the Spooky Half

Partner 1 drops down for 5 burpees while Partners 2 and 3 begin backpedaling.  Partner 1 sprints to catch up with 2/3, when he reaches them Partner 2 drops down for 5 burpees then sprints to catch 1/3 (the Partner 3 drops down for 5 burpees and then sprints to catch Partners 1/2).  Keep alternating until you go all the way down and all the way back.

Mosey to Mary

MARY:

In-and-outs w/ hold for 2 minutes

Alternating scissor kicks w/ hold for 2 minutes

Mason Twists x 20 (IC)

MOLESKIN:

Really, really hot and humid this morning.  We could’ve used some actual A/C but the newcomer AC (F3 name Freon) was welcome as well.  We got off the reservation a little bit, as the local neighborhood has the space we needed to really stretch out some interval-based cardio.  Then we headed back to the AO so that the new guy could experience the best (and worst) that District 7 has to offer.  Good to meet you, Freon – we hope you’ll join us again.

/Exit 54

Boondocks, District 7

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