December 16th, 2017 By Exit54

Seven PAX beat the freeze with Exit’s return to ASEC…

WARM-UP

Mosey to the mall parking lot, COP:

• SSH x 20 (IC)
• Windmills x 15 (IC)
• Jihadis x 5 (IC)

Line up along the first parking lane, 80% sprint to first light post, 90% sprint to second light, 100% sprint to third light.  Turn around and do the same thing opposite direction.

REPEATO

THE THANG

Reverse Indian Run – form a train.  Man in front sprints out ahead and keeps sprinting until he catches up with the train.  Then the front man takes off, and so on.  Everyone had one turn catching the train.

Parking Deck Part I – mosey to the Hospital parking deck (East).  Run up the first stairwell, going up two flights then down one until you reach the top.

At the top, partner up with one guy running a lap around the top level while the other guy does 20 merkens, 20 jump squats, 30 Freddie Mercs.  Then switch.

REPEATO except runners run to southwest stairwell, run down to the bottom level, run across to southeast stairwell, run up to top level, and then back to start.  Other guy does 10 burpees, 20 air squats, 30 LBCs.

Parking Deck Part II – mosey to the Hospital parking deck (West).  From the bottom level, partner up:

One set enter southwest stairwell, run up two levels down one, until you reach the top.  At top, 20 hand release merkens.  Run clockwise to next stairwell, down two levels, up one til you reach the bottom.  At bottom, 10 Clappers.  Clockwise and up next stairwell, 20 80/20 merkens.  Clockwise and down next stairwell, 20 merkens.

Mosey back to Mary.

MARY – we had time for 26 LBCs in cadence

MOLESKIN

It was really good to be back in the old AO for some hard work in freezing weather.  How cold was it?  Well, Grover wore a long sleeve shirt and pants, so it was that cold.  To ensure everyone knew who was calling the shots, I wore a certain black cap that was popularized at BRR (#MFIC).  It was fitting that we had several of the BRR guys out this morning because this workout was all about stairs and cardio.  Also in attendance was old stalwart Mountie, new stalwart Homeland, and… it’s been so long since I’ve seen him at an AO I don’t even know how to classify Dr. Doolittle but he made it out today and looked none the weaker after his F3 hiatus.

Thanks to all you guys who were there today.  Also big props to Anvil who went out earlier and ran eight miles.  Now do the man a favor and tell him you’re running BRR in 2018.  From the sound of it, you guys have the personnel to post a very competitive 9 or 10 man team.

Hope to be back out there soon.

/Exit 54

Concord

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