August 30th, 2017 By Bay City Roller

AO:Coltrate

It’s still August! Why is it 60-flippin degrees??

A brisk AM for the 14 pax that joined me in an old favorite.

Warmup:

Mosey to the parking deck taking he long way all the way to the top.

Circle up for some good ole; SSHs – ISTs – hammy and quad stretching

Thang-a-lang:

Count off in 3s. 3 stairwells- up 2 flights, down 1 or down 2, up 1. Freddie Mercs IC x20, hand release merkins x10, smurf jacks IC x20 awaited the pax depending on the stairwell.

Mary: Old Courthouses’ glorious parking lot for

Crunchy frogs x20, Pretzel crunch x15 per, Mt. Climbers x20 or so, Brazillians x10 (audible from Mouthpiece via Grover)

Moleskin:

Great temps for a parking deck day. Grateful that the ratio of baby powder to hobo-pee smells in rear stairwell leaned toward baby powder.

This workout was a staple in Exit 54s arsenal and has been abandoned since his defection to the Burg. Now its back and I have claimed it, as to carry on the legacy. Thanks Exit!

Thank you to all the posting Pax and to all the F3 Concord fellas for continuing to provide me a more than adequate reason for being up before the sun. Rain or shine, pain or no pain you guys make it worthwhile.

Aye

BCR

---