July 27th, 2016 By Hipbone

9 Pax deep today for a humid beatdown….

WARM-O-RAMA: Mosey around block

-SSH x 20 -Mountain climbers x 20 -Cotton pickers x 20

THE THANG:

3 Groups: Group 1-Ran around the entire Coltrane Webb Block Group 2-Burpees-10, 8, 6, 4, 2 and then back up the ladder 2, 4, 6, 8, 10. Between each set, group would sprint across the track area, quadramania up the hill, and then run back down to the starting point. Group 3-Air Squats-10, 8, 6, 4, 2 and then back up the ladder 2, 4, 6, 8, 10. Between each set, group would bear crawl across the track area, run up the hill, and then run back down to the starting point.

We rotated after running group completed the loop. Every group ran the block twice and made it down the ladder (burpees, air squats) and started back up.

MARY: -LBCs x 25

MOLESKIN: Great workout guys. Close to three miles covered today.  El Ab and Tick were gossiping like two women the entire workout.  Maybe they should get a room next time (Doo Doo would be jealous).  Glad to have BCR back in the mix.  Great work today bro.  Backdraft once again proved that he is a major slacker and is scared of the PT beat down.  He must have been busy stretching his “hose” and getting in a little practice sliding down the “pole”.

Prayers are with Doo Doo and his family.

Always an honor to lead. Until next time…

Aye, PT

Concord

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