November 9th, 2016 By Indiana

9 PAX at Coal Train. Spitting rain it was with a wee chill to the air.  PTO runs in from home. KGB gets out of sack at 523 but makes it with time to spare. Moving kinda slow post election night bender.

Mosey to Carolina Courts

LONG WARM UP

SSH, 1 Burpee, Run a circuit up stairs and around and back to bottom of stairs

Jack Troopers (think IST but jumping) all the RAGE these days, 2 Burpees, Run a circuit

Mason Twists, 3 Burpees, Run a circuit…

Merkins, 4 Burpees, Run a circuit

AS with Chair, 5 Burpees, Run a circuit

MOSEY back to AO and the Circle of Doom

THE THANG

INTERVAL SPRINTS WITH CORE

ALT LEG V UPS

RUN AYG  ONE LAP

ELBOW PLANK 2 min

RUN AYG TWO LAPS

LOW FLUTTER

RUN AYG THREE LAPS

LBCs

RUN AYG TWO LAPS

LEFT RIGHT HOLDS

RUN AYG ONE LAP

Mosey to Mary

MARY

Core Killers

V Ups

Planks

Down Dog to Diving Cobra

Childs pose

Runners stretch

MOLESKIN: Weather squirrelly at start.  Q a bit slow out of gate due to election night rum.  Where’s the Rum?  After the craziest election in my history we all are still alive and life goes on. BD is still a fat little gouty hobbit. The sun comes up. Photon emits vapors but EL AL ain’t far behind him. And running remains good for the heart. Lots of all ya got sprints.  This was good.  Fastest pace probably by PTO although he forgot to count to 3 in his pain.  Chatter low during core work. Thanks to all that made it out post a very late night watching the tube. Tick, EL AL, KGB, and Indy retired for cafe post beatdown. Good debriefing occurred.  Be good all n ICE UP. TOMORROW IS FROSTBITE MARINE CORE PFT.  Don’t wanna miss this bucket of death.

AYE

 

INDY

 

 

Concord

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