January 30th, 2020 By Hipbone

Wet and a little wind made 40 degrees feel colder than it should have as 12 presented themselves for a beatdown in the gloom.

Mosey to near-by health center back parking lot

• Slap Jacks x 15 IC
• Mt. Climbers x 15 IC
• Leg over right/Right over left stretch
• Hill Billys x 15 In proper Cadence

LT Dans – 4 lunges/4 Squats, 8/8, 12/12,16/16, 20/20 (60 total of each)

Mosey to Hospital Hill (aka Hill of Doom, Hill 216, Man, this sucks Hill, etc)

The Thang

• Burpees x 5 at Bottom
• Charge the Hill
• Side Walk Merkins x 5 straight to Bear Crawl to Cone
• Mosey to far Cone
• Star Jumps x 5
• Mosey back to Start
• Rinse & Repeat adding one rep till 10 of each
• Once done, Plank or exercises in 10s till all are done

Ab Blast

• KGBs x 10 IC
• LBCs x 10 IC
• Low Flutter x 10
• Repeat all x 15 each

Mosey to Mary

Mary 

Quick Yoga to wring out the kinks

Moleskin

Following a great VQ by Tombstone, veteran Q made a critical error – never plan a beatdown that beats your own ass!  After over 4 months of more or less laying off F3 to nurse a bad knee, this was the Q’s first back to back posting in a long time.  Very apparent my current cardio condition is lacking at best.  This was leg day, cardio day, arm day all rolled into one.  Hospital Hill was muddy…..which is always fun, but the plan was set last night.  Great effort by everyone.  The kicker is the Hill really jacks your heart rate up so the rest of the circuit is done with a lot of huffing and puffing.  So good to be back as the knee feels good – missed you guys!  Good coffee group.  Great to have Chutes & Ladders visiting from Wilmington – one of Gunny’s Firemen buddies in town for a conference. Thank you all for the prayer for my daughter.  God is Great and she is recovering nicely.

Do great things!

Aye, Hip

 

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