February 14th, 2017 By Indiana

16 PAX / 34 F / Winds Calm

Warmoramee

Mosey to Belk AO doing loop thru Rehab Center with high knees, karaoke, butt kickers

COP

SSH x 25
IST squats x 15 (imperial storm trooper squats)

Reverse Indian Run around the light poles with 2 lines of 8 (always a crowd pleaser but I am just a giver)

Mosey to top floor of parking deck via back chimney or stairwell

Here endeth the warm up

THE THANG

Tabata 20 sec first exercise 10 sec second exercise RINSE and REPEAT x 3 or to failure

No 1. Jump Squats 20 sec/ Jump Lunges 10 sec REPEAT x 3 without recovery

Run down chimney n back up with complete loop at top and back to start

No 2. Burpees 20 sec / SSH 10 sec REPEAT x 3 without recovery

Run down chimney n back up TWICE with complete loop at top and back to start

No 3. Brazilians 20 sec / Stump jumpers 10 sec REPEAT x 3 without recovery

Run down chimney n back up with complete loop at top and back to start

No 4. Merk Dawgs 20sec / Hold at bottom 10 sec REPEAT x 3

Time called
Mosey to Mary

MARY
LBC x 10

Picture Frames x 10 ( start at 6 inches, legs spread wide, then up like V up, Close feet at top, lower to six inches, REPEAT)

MOLESKIN:

Reverse Indian Run is probably not a great warm up. GASED after the sprint. Where is Hot Poultry? No matter because he just about the arms. Backdraft did a good job today. Tried hard for an old man. Luther getting tougher. Phidip hard to kill. STILL. KGB still hard to kill even with a bum knee. Cat was pretty quiet until coffee time. EL AL had his slack tho. PT was just smooth. Great to see Popeye pop in for a visit. KGB paid him to do so.  Bay City looking better each day but hides his pain. Frostbite the only JARHEAD officer I ever knew that ran late.  It all good. Never forget that.  Be thankful for what you have, be kind to others, share, LOVE ALL.

INDY

 

Concord

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