November 29th, 2016 By AstroVan

The sky looked ominous when YHC left the house today, but once again the sky Q shined down on F3 and kept us relatively dry this morning. YHC had one goal this morning, very little running (pay no attention my attendance of the pre-run when reading that statement). At 5:30 a half-hearted disclaimer was given, interrupted for the second day in a row by Man Down and we were off.

Mosey down Saxonbury to the back gate of the Prison Yard, and circle up for (Man Down noted that it seemed vandals had broken in and strewn tires and blocks all over the Prison Yard. YHC knew better):
SSH
Slow Windmills
Cotton Pickers
Tempo Merkins
Plank Jacks
Imperial Storm Troopers

Partner Up and head to the Gun Range

Partner 1 – 10 Toes to Bar while Partner 2 – Step Ups on Bench and Repeat, then
Partner 1 – Swerkins while Partner 2 – run to the wall for 5 muscle ups, repeat with incline Merkins

At this point Man Down’s curiosity over the tires and blocks got the best of him and he begged YHC to find out what was in store. Too bad for the PAX because I had a latte and danish station set up around the corner set for that time. Oh well, maybe next time.

Once back to the Prison Yard, Partner 1 flips tire across the courts, while Partner 2 does 5 Burpee Broad Jumps, switch and repeat until you go up and back.

Next line up on the tennis court base line. Run to net, do 1 squat, quadraphelia back to do 10 total lunges, repeat until you get to 10 squats and 1 lunge.

Next grab a block and circle up for curls (15 IC), shoulder press (10 IC) and bent over rows (10 IC). Stretch and loosen arms, then repeato.

Rest our arms and legs with a medley of reverse crunches, low dolly and low flutter

Partner back up. Partner 1 – flips tire down and carries back while Partner 2 does bench press with block.

Return Blocks and Tires and mosey to the cars for Mary

Mary consisted of The Pretzel Crunch, Dying Cockroach and a little stretching

Announcements – RR Rudlolph and Christmas Party this Saturday. Time to get your toys in for Operation Sweet Tooth!

Moleskin – Quiet group this morning, but I think we got some work done. Thanks to Hot Wheels and Brutus for dragging me around on the pre-run. Amazing how often we are chasing the respects around. Strong work. Closer, good to meet you and good to see Dumbledore again. Man Down, good job and thanks for following me around 2 days in a row.

The Precinct

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