March 13th, 2018 By Indiana

34F, Clear, 18 PAX. But ain’t no EL AL. Much mumbling about his well being was heard.

MOSEY TO REHAB (Good place for EL AL but he not in REHAB)

WARM UP

SSH x 25
Cross Jacks x 20
ISTs x 25
Air Squats x 10
Paleo Squat 1 MIN
Runners Stretch

Mosey to Hill 216 near Power Plant

The Thang PART 1

Hill 216

PAX Divided into 2 groups of 9 (one at bottom and one at top)

Bent Jacobs Ladder

1 DD MERK at Bottom

RUN TO TOP OF HILL

7 Broad Jump Burpees at Top of hill

Stop when at 7 DD MERKS and 1 Broad Jump Burpee

PART 2

RELAY RACES

Group 1 vs Group 2

40 yards down AYG

40 yard back AYG

Kackalackachoochoo x 2 cycles in groups 1 and 2 (Pax forms line in PLANK and then like an Indian Run the end PAX bunny hops over the legs of the planking PAX then Planks; next pax follows etc.)

Mosey long way back to AO past BELKS lot ending at top parking lot of AO avoiding crazed driver late to work.

PART 3

Totem carry with Tabata

2 PAX on EACH pole (2 total POLES) 10 foot long 150lb green wood totem

RUN with Totem down to entrance of driveway and back with alternating right shoulder 20 steps, overhead 10 steps, and 20 left shoulder

Majority of PAX stays in 40/20 sec TABATA of 3 exercises awaiting their turn on the TOTEM:

3 exercises 40sec on/20 sec recovery for 3 cycles

Down Dog Merks

Mt Climbers

V Ups.

MOSEY TO MARY

MARY

Box Cutters x 15 IC

MOLESKIN: Nice clear morning post the storm. Excellent turnout. Hill 216 was perfect. Not too slippery. Grass a little crunchy. Broad Jump Burpees not my FAV but the really get the HR pounding in OL BLUE. Grover looked pretty good on the sprints at age 45. Little drop off but not bad. Deerticks form on the bunny hops was awful. Great to see BCR, Jericho, and Custom Job out and about. Look Me Up just had his one year anniversary with F3 and is still alive and is gaining weight. Prayers go out to Jerichos father for healing, Trickdaddy and his family in Brazil (they will return end of the month), and the Floyd baby awaiting a heart transplant. Silent prayers were also said for Firechicken and chronic weakness and for Catfish for mustache hair loss. Happy to have some Kannon PAX join us this AM in the gloom. JOIN THE MARCH MADNESS BRACKET GROUP. See link on SLACK.

BD was again a no show trying to recover from his wee run from yesterday.

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