November 10th, 2016 By Exit54

Three old-timers for a very cool, borderline cold, morning at District 7…

WARM-UP:

Mosey across the street, down the main road to the pool, COP

• SSH x 25 (IC)
• IST x 20 (IC)
• Windmills x 15 (IC)

Mosey back to the school

THE THANG:

Mosey to the trailors

• Forward bear crawl to first turn, backward bear crawl halfway down the main walkway, forward bear crawl the rest of the walkway

Mosey to the Abyss

• 10 Abyss Merkens, run to the playground and do 5 pull-ups, REPEATO x 2
• Squat Walks 20 steps forward, 20 steps backward, REPEATO x 2
• Then REPEAT the entire thing

Mosey to the Spooky Half:

• Indian Run where the sprinter drops and does 5 burpees before running to the front… cycle thru to each man until you run down and back

Mosey to Mary

MARY:

• Aerial mindbender for 30 seconds
• LBC x 25 (IC)
• In-and-Outs w/ hold for 2 minutes
• Alternating scissor kicks w/ hold for 2 minutes
• Crunchy Frog x 20 (IC)

MOLESKIN:

Deuce had the Q on sign-up genius but I offered to take it this morning (haven’t run a q in about a month).  What you see above was off the cuff, but pretty standard fare for this AO.  I introduced the squat walks for the PAX as a way to work the lower body, and that one seemed to generate the most groaning and complaining.  It’s definitely not fun, and it doesn’t get easier the longer you do them.

Good to see Deuce and Minnow out this morning.  Thanks for letting me lead.

/Exit 54

Boondocks, District 7

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