April 5th, 2017 By Indiana

11 PAX, 54F, Clear, Winds Calm

WARM UP

Mosey to Rotary Square the long way past the jail.

SSH x 40 IC
IST Squats x 15 IC
PLANK and its derivatives
Mt Climbers x 15 IC

Mosey from square to Carolina Courts coming in back entrance ending at lot at bottom of stairs

THE THANG

MAD DOG : Noun. ; a dog with rabies; or a workout usually done with PAX being either on all fours like a dog or their backs for 25 minutes resulting in searing shoulder, back, and core pain.

PAX COP at Bottom of Stairs at CC divided into 3 groups for running; Runners serve as the timer for the given exercise.

PAX does exercise until runners return from LOOP; Runners are not sent until at least 15 REPS are achieved FIRS, as they run and rest the remainder of the PAX gets grinded into the Big Ball

Loop = Run and Bunny Hop up stairs back down driveway back to COP..This is the recovery.

EXERCISES OF MAD DOG

Down DOG MERKS

WW2s

PLANKs with CROSS

Bearcrawls (Forward and Backward)

ALT Leg V Ups

WALKING PLANKS (going sideways)

PLANK JACKS

CRAB WALK

LBCs

INCH WORMS

Q called RECOVERY before Crab Walk and PAX did one set of suicides as RECOVERY and to rest and relax a little bit

Before heading to Mary PAX did AYG sprints up the drive based on groups.

Mosey back to AO

MARY

PLANKS with KNEE TO ELBOWS RT and LT
SLOW 10 count MERKIN

MOLESKIN:

DOH. And DOUBLE DOH. Grover’s hands were bleeding. Skinner just said to heck with this and up and left at 6am.  I’ll not lie. Backdraft would be in a body bag right now had he posted. EL AL wore his short shorts pulled up to his nipples. Somebody cut one and we almost all hurled. Suicides were like being at the spa.  We closed in prayer saying prayers for those suffering here and in Syria. Grover gave the weather report and stated rain would begin around noon today.  LIFE OF A DOG IS HARD.  Love your dog.

AYE

Concord

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