September 27th, 2016 By Indiana

15 PAX, 66 Degrees, Post tropical rain from last night

WARM UP

Run 1 mile

THE THANG at ROCK PILE (each PAX grabs rock)

Tabata 40sec AYG 20 sec recovery

SET 1
Twisted Climbers- core (think mt climbers but you bring your legs wide instead of stright up)
Goblet Squats -quads
Merkins-chest/pects/deltoids
Man Makers- All

Run to 3 mile branch n back

SET 2
Burpee Broad Jumps – everything
Curls – biceps
Skull crushers- deltoid
V ups with stone- abs

Run to 3 mile branch n back

LIGHTNING ROUND with all 8 above exercises done 20sec AYG 10sec RECOVERY

MARY

Alt plank Supermans- core
Dow Dog to Cobra to childs pose
Left Right Ups

MOLESKIN:

Excellent turnout for detox Tuesday. FAT BOY Backdraft failed to post. Yawnnnnnn….Big surprise there for laziest fireman in the county. WOD was meant to be a CARDIO burn with Tabata to hit all muscle groups large and small. Frostbite had to leave early.  Many made coffee at SB where many important topics were discussed and all world troubles solved in short order.  Until next time stay safe. Ice up

INDY

Concord

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