December 1st, 2020 By Hipbone

Cool and breezy – 16 posted to help Q scratch his itch

High Knees and Butt Kicker around parking lot

Mosey to Hill 216 – Bear Crawl up Hill

Circle Up

• SSH x 20 IC
• Wide Left over Right/Right over Left
• Plank Jacks x 15 IC
• Back/Side Stretch

Mosey to Mall – Food Court

The Thang – Mall Laps with Pain Stations

Food Court – 7 Squats – 7 SSH – 14 Squats – 14 SSH

Sears – 7 Dying Cockroaches – 7 LBCs – 14 Drying Cockroaches – 14 LBCs

JC Penny – 7 Side Lunges – 7 Start Jumps – 14 Side Lunges – 14 Star Jumps

Belk – 7 Carolina Dry Docks – 7 Mt. Climbers – 14 CCD – 14 Mt. Climbers

Repeato x 2

Light Pole Get-Up-and- Go Sprints x 2

Mosey to Mary

Mary

• KGB’s x 15 IC
• Deerticks x 15 IC
• Bridge
• Boat to Canoe x 3
• Bridge
• Low Flutter x 20 IC
• Yoga Shit to Finish

Moleskin 

Seven years ago today I posted for the 1st time at F3 Concord,  Seven years of deranged joy of getting up at the butt-crack of dawn in 1000% humidity in August and 6 degrees in January…snow, rain, hurricanes.  Many have come, many have stayed.  It was one of the best decisions I’ve ever made.  Still to this day if blows me away that when I Q, you all follow – no matter the crazy.  I love my family and my work, but many days the 5:30-7:00 am slot is the best part of my day.  Chasing you young guys keeps me young and running with the Respects keeps me wise.  Thanks for the last 7 years!  Here’s to 7 more!? 14 more?

Aye, Hip

 

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