July 9th, 2017 By Indiana

19 PAX on an Incredible SAT with low humidity for the FIRST OFFICIAL K TOWN RECON.

WARM UP

INDIAN RUN 1 MILE..Long long train here with 2 big ass hills..Back PAX drops and does 3 MERKS and then to front he goeth.

COP

40 SSH IC

25 ISTs IC

25 PLANK JACKS IC

AYG 200m Sprint to UNC Research House of Whats Good for you and what ain’t from the mysterious BIG DATA parking area where there are never any cars but tons of security. BIG DATA must be worth a lot of money is all I am saying.

THE THANG

PREFACE; 6 story parking deck; 5 Exercises; ascending LADDER by 5…Burpees always stay at 5

START AT GROUND LEVEL 1

RUN TO LEVEL 2

5 Burpees

RUN to LEVEL 3

5 AIRSQUATS IC (10)

RUN TO LEVEL 4

BIRD DOGS or POINT N PLANKS 5 IC

RUN TO LEVEL 5

5 V UPs

RUN TO LEVEL 6

5 DERKINS

Run down mine shaft to bottom and all the way back to the top on LEVEL 6

NOW DESCEND the LADDER running down and ADD 5 REPS to ABOVE except burps

AT BOTTOM OF LEVEL 1 RUN UP Mine Shaft to LEVEL 6 and BACK DOWN and add 5 again to above

RINSE AND REPEAT FOR 30 Minutes until time called for MARY

MARY

Stargazers bc it was needed. Ooooof and Dohhhhhhhhh. Hurt me.

KGBs or Mason Twists x too many

SLOW Freddie Merks x too slow

ALT Super Mans x this was good

Cruncy Frogs x I hate these and why do I do them

LBCs x easy breather these days

Down Dog to Plank to Diver Bombers to Cobra x 3

MOLESKIN:

This was a great post by all 19.  Really enjoyed the group and the new HUGE AO. Wind was beautiful. Sun was shining. Life was good. Many thanks to all that made this happen.  This hopefully will be the first of many in K TOWN. Until next time. Be cool and stay in the LIGHT brothers

INDY

Concord

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