December 14th, 2017 By Bay City Roller

15 strong this morning.  Crisp, 35 degrees.  No sign of Tick or Indy.

WARM UP:

Jog down to nursing home parking lot:

Circle up:

• SSH x 30
• Windmills X 10

THE THANG:

• Run to the hospital death hill
• Run up the hill, 10 burpees at the top/2 LBC’s at bottom.  Repeat , 8, 6, 4, 2, on the burpees and 4,6,8,10 on the LBC’s for a total of five times up the hill
• Run via Burrage Road to Calvary Lutheran Church
• Run the hill/entrance to the church. 16 mtn climbers at the bottom of the hill, sprint up the hill, 16 air squats at the top. Repeato decreasing by two reps each time.  Most completed 5 revolutions.
• Run back to Mary

MARY:

• 20 LBC’s
• 20 Low Flutters

• El Ab Superman stretches

 

MOLESKIN:

1. 15 PAX gathered for a cold, early morning beat down on the Hills.
2. Nice work today.  Covered 3.2 miles with plenty of pain built in.  Very little chatter today with the exception of  the BCR/EL Ab “old man” argument in the parking lot.
3. Apologies to Rooster.  We somehow managed to lose him in the gloom. We will blame it on Backdraft.
4. Thanks for letting me lead and thanks for the continual motivation to get out of the sack and break a sweat.
5. Merry Christmas to all!!

Aye,

PT

---