December 2nd, 2016 By Sparky

Nine men posted on this chilly Friday to finish the week right. Thanks to Ty Webb and Caboose for making the trip over from Rolling Stone. Genie rolled in right on time (right after completion of warmarama).

Disclosure was given and we were off into the gloom

Warmarama

• SSH x 20
• Priz Sqts x 20
• Tempo Merkins x 20
• Plank Jacks x 20

Indian Run to Central Park

The Thang

Jacobs Ladder x 2 on hill beside soccer field

Seven times up the hill, with an increasing number of burpees at the top each trip up.

Repeato with CDDs at the top each trip up.

Mosey to picnic shelter

Partner up

P1 starts Werkins, P2 runs to end of sidewalk for 10 Sumo Squats, team completes 50 reps

P1 starts American Hammers, P2 runs to end of sidewalk for 10 Sumo Squats, team completes 100 reps

P1 starts Step Ups, P2 runs to end of sidewalk for 10 Sumo Squats, team completes 150 reps

P1 starts Hip Thrusts (Grinder really enjoyed these), P2 runs to end of sidewalk for 10 Sumo Squats, team completes 200 reps

OYO; 20 Dips and 20 Derkins x 2

Mosey up hill

Stop at first street for 20 WWIIs OYO

Stop at second street for 30 LBCs OYO

Mary

• RC x 20
• The W x 20
• LF x 20
• LD x 20

Moleskin

• Bring toys and/or donations for Operation Sweet Tooth (Mallard Creek Park Saturday or Christmas Party).
• Prayer requests for Tugboat’s 2.0, Haydin who head butted a pole at school. 10 stitches later he’s ready to roll.
• Prayer requests for those affected by the massive fires in NC and Tenn. Mountains.
• Christmas Party next Friday at Skybrook Clubhouse.
• F2 event tonight around 6 at 26 Acres Brewery. The brewery is right across the street from the Concord Airport (old Crossfit location).
• It was an honor to lead this great group. I hope everyone has a good weekend.

 

Skywalker

---