April 11th, 2017 By Indiana

14 PAX on a wonderful morning

Roll out to bottom of HILL 216 near power plant for WARM UP

Run up Hill to top

5 Burpees

Run down to Bottom

5 Merkins

Repeat x 5 with descending ladder to 1 ending at the top of the parking lot

SSH x 30 IC

Kakalackachoochoo x 2 rotations ( Doolittle was seen laying on the ground)

THE THANG

Michigans and Plyometrics to Failure

PART 1

Down Dog Merks 20 sec followed by 10 sec HOLD AT BOTTOM

REPEAT x 3

Run 10 100 yard sprints ( YES TEN)..last is done as AYG footrace

PART 2

V ups 20 secs followed by 10 sec box cutters

REPEAT x 3

RUN 8 80 yard sprints

PART 3

AS 20 sec followed by Jump squats 10 sec

REPEAT x 3

RUN 2 60 yard sprints

THE END

MOSEY TO MARY

MARY

Freddie Merks x 15 IC

ALT Supermans x 15 IC

Dive Bombers and REV Dive Bombers

Childs pose followed by some other yoga stuff

MOLESKIN:

Excellent turn out. Quiet as crickets. Where is Catfish when you need him. This was meant to be a heart grinder and I think we got that checked off. Needed Grover for all the sprints as he loves to run. Closed in prayer with special mention of MA BELLE and for healing and for Trick on mission. Stay strong. Thanks for making me accountable.  Rock on.  INDY

 

Concord

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