April 19th, 2017 By Indiana

12 PAX, 59F post rain, Cool with a N wind at 7..

PAX grabs brick paver from back of truck. Comb Hair Firsties then once it lookin good we heads out toward the hood of Concord

WARM UP:

Meh..about a 3/4 mile run with paver ending at front of the COUNTY MUNI BLDG on CHURCH. Alternating with paver over head or held in front.

40 SSH IC

30 KGBs with PAVER IC

PALEO SQUAT x 1 min

Arm circles forward and backward

15 DERKINS iC

Mosey with brick down CORBAN ending at the Belly of the Whale

WALL CHAIR with brick held at 90 degrees

Hip SLAPPERS x 15 IC (Body at 45 degrees to walk half to to balls to wall then slap yo hips). BACK CRUSHER.

Mosey to the PLAYGROUND

THE SHORT THANG:

3 groups of 4 PAX doing 1 of 3 exercises

10 Pull UPS

10 TOES TO BAR on swing sets

5 CORE KILLERS

RINSE AND REPEAT going down to 8, 8 and 4.

Grab paver and run out of Muckle Flugga. On last hill run out with paver held over head stopping at top

MOSEY TO MARY as we are running LATE

MARY

Freddie MERCURIES x 15

Slow Dive Bombers to Cobra to Down Dog x 5

Runners Stretch

MOLESKIN: Excellent cool morning with great air and wind. Welcome Tanner. Sorry about the brutal first post but not all are like the Baatan Death March but today was pretty tough on the old Q. Its amazing how a little 3.5lb paver can become heavy and hated so quickly when you got to run with it. All muscles engaged at all times which makes for a great gasser of a workout.  Qs hair got some comments but brick comb made it all good again.  Q really ain’t got hair so confused as to what fuss is about and why a bunch a dudes really care what I look like….unless….nervous now..Prayers with Trick in the other America. Prayers for Ma Belle and his knee. Prayers for others that have burdens of any kind. THIS SAT IS F2 at HIPS FARM.  PLEASE REPLY FOR HEAD COUNT.

Have a great day.

INDY

Concord

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