November 16th, 2016 By Hipbone

Awesome cool, crisp morning for a Fall beatdown with 10 hearty Pax

Indian Run up Spring to Forest Hill UMC parking lot

• Slap Jacks x 20 IC
• Peter Parker Merkins x 10
• IST x 20 IC

Indian Run down Union to top of Parking Deck

The Thang

Circle Up for a 20 minute Yoga-ish Sweat Test:

• Child to Cobra to Down Dog to High Plank
• Slow Merkins x 10
• Down Dog to Plank
• Plank Jacks x 20 IC
• Plank to Child
• Cobra to Down Dog to Plank
• Slow Mt Climber Prep x 12
• Down Dog
• Slow Cheetah x 12
• Down Dog
• Twisted Cheetah x 12
• Plank to Cobra to Child REST
• Cobra to Down Dog – Walk Hands back to Feet Stand
• Chair – Sit low arms up Hold
• Stand, Right Leg Up Bend and Balance Warrior 3
• Back to Chair and Hold
• Left Leg Up and Bend Warrior 3
• Back to Standing
• Squat and Hold
• Right Leg Out to Lunge and Hold Arms Up or on Knee
• W’s x 20 IC
• Bridge Pose
• Slow Freddy Merks x 20 IC
• Bridge
• Step Back, Left Leg Out & Hold
• Step back, walk out to Plank
• Should Taps x 20
• Left Side Plank, Right Side Plank
• Down to Superman
• High Plank to Elbow Plank (Palms Up)
• Down to Superman

Run Down Stairs, Run up flats and qaudamania up ramps to top

Mosey to Mary

Mary 

• Active Star Glazers as Pax arrive
• Low Flutter x 20 IC
• Deerticks x 20 IC

Moleskin

Great group effort.  Indian Run was a good pace to push the group a bit on the Cardio.  Sweat Test was a little different.  Crazy how doing slow, controlled movement can make you sweat…and grunt.  Prayers for those effected by western NC fire (El Ab’s Dad’ place, fire fighters, and those displaced) and Indy’s guide out west (stand behind him if he’s been drinking!)  Rain Please God.

Santa Scramble this Saturday before the parade – flat or downhill 5K for fast times!

Have a great day.

Hipbone out

Concord

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