January 18th, 2017 By Hipbone

Huge, I mean Donald Trump Huuugggee, group for a Wednesday.  16 Pax rolled out on a 64 degree January morning.  Awesome

Mosey through town to bottom of parking lot by 5/3 Bank.  Quad-ra-mania up the hill.

Warm Up

• Slap Jacks x 20 IC
• IST x 20 IC
• Shoulder/Arm Stretch

Mosey to alley by Bistro

• 1 minute wall sit
• 30 sec Balls to the Wall or Hand Stand

Mosey to Carolina Court

The Thang

• (3) Station Circuit
• 1 – (8) 180 degree Burpees
• 2 – backwards/forward Bear Crawl (30 yds)
• 3 – Run Steps, 10 Core Killers at top
• Down driveay, back to bear crawl and then to Burppes – repeato

Mosey to Mary

Mary (Long Mary)

• LBC x 20 IC
• Deerticks x 20 IC
• Bridge x 2
• Superman Row 5×5
• Cobra
• Revolved Side Plank each side
• Yoga Flow (plank, knee to nose, knee to right, knee to left with hold – each side)
• Warrior 3 Balance each side

Moleskin

Great effort by the entire thundering herd of Pax this am.  Good sweat with the weather.  Welcome to Jason Sarvis now know as Eastbound.  Continued prayers for Smith & Wesson’s wife and family.  Prayers for Fire Chicken and group headed to Disney later this week and for Indy’s eye (rumor has it BD poked him with his “stick”).

Be strong, Be the Light.

Aye, Hipbone

Concord

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