June 27th, 2017 By Indiana

20 PAX (has to be a record) for a nice beginning workout for the week with the usual typically cool June weather and clear skies.

 

Mosey to NE lot above Hill 216 doing sidewinders up hill

COP

WARM UP

All exercises done IN CADENCE unless specified
Walk outs x 10 single count
SSH x 30
AS x 20
WM x 10 slow

Split into 2 groups for AYG 200m relay race (And out of the gloom comes a Deertick happy to have found THE PAX after having over slept leaving Indy hangin)

Losers do 5 burpees, Winners AS

Kakalackachoochoo x 2 cycles with 2 groups

THE THANG

Tabata
40 sec AMRAP/20 sec recovery

Exercises:

AS spins : AS and jump 90 degrees to R or L each time on ascent

Stump Jumper Plank Jacks

Spiderman Mercs

Jump Ropes

Run loop past hospital,the mall, ending at Base of Hill 216

Then

Quadromania to top

Repeat Tabata

Mosey to Mary Rock Pile

Told to grab small rock

MARY

KGBs with stone x 20
WW 2 sit ups with stone
Alt leg V up with stone
LBCs without stone

 

MOLESKIN: Huge turnout. T claps to all. Welcome to ICE MAN (BDs 2.0 who weighs like 190 looking much stronger than his aging pops).  Exit 54 showed up to work out and spread the word about Need for Speed coming up on FRIDAY JULY 7th..Big F3 call out to our PAX to support and post for this event. Catfish was back from his month of vacation and reported that he broke his trusty fishing rod sadly in Maine. Where in the heck was EL AL. All these PAX and he sacks it. PT had another bday and is now 41.  Forties tend to go really fast it seems. Grover is 46 now BTW despite lying and saying he still is 44.  PAX retired post COT to coffeeteria for some F2. Please pray for Cats M who is having surgery on her wrist this Friday.  Have a great rest of your week and plan on posting on JULY 7th if in town..See me or Luther for more details.

INDY

Concord

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