November 15th, 2017 By Othello

Eight men braved a cold morning Co-Q to experience some pain and Broga all rolled into one.  It went something like this…

Othello Lead in honor of his M turning 50 on this day
Half-ass Disclaimer given
SSH x10 (x denotes cadence)
Prison Squats x10
Merkins x10
Burpees x 10

Mosey – follow the leader to write out the #5-0 on the parking lot for our STRAVA enthusiasts.  Didn’t come out too bad.  End Mosey at the parking lines near the school entrance.

Burpee broad jumps over the parking lines x10

Groups of 3 to do the following
1st Pax does northern Don-key kicks or southern dawn-key kicks depending on your upbringing
2nd Pax does air squats
3rd Pax is the timer – runs down road, around cones and back.
Repeato until everyone gets to run, plank and wait for six
Burpees x10

Mosey to the front of the other school near the fire lanes

Burpees x10
Groups of 3 to do the following (2nd round)
1st Pax does northern Don-key kicks or southern dawn-key kicks depending on your upbringing
2nd Pax does air squats
3rd Pax is the timer – runs down road, around cones and back.
Repeato until everyone gets to run, plank and wait for six
Finish with Burpees x10

50 burpees completed for a 50 year old Bday……pass the baton to @Chum

Chum takes us on a mosey to the back of the school to a cement pad for various broga poses to stretch out our legs, hips, calfs, etc.  Welcome relief from the pain of the Charlotte Marathon a few Pax experienced this last Saturday.  Lots of groans, moans and unfortunately, flatulent noises.  We all survived and then Jail Break to the shovel flag.

Count/Name-o-rama, no announcments, @Chum took us out

Moleskine
1.Strong work by all, lots of burpees, lots of NFQ
2. Great broga work, hamstrings are feeling limber
3.  No Q for Friday KB’s, someone want to step up and/or Co-Q with someone?

Pain Academy

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