March 5th, 2023 By Indiana

3/4/02023; Clear, 52F, Winds NNW at 3

PAX: Spud, Firechicken, Mayhem, The Total Package, Neverland, Brickyard, Mountie, EL Abogado, Popeye

Q: Indy

Start at AO of OCT

Slow Mosey to parking lot of Barristers at top of Muckle Flugga for COP and warmorammee

SSH x 20

PLANK x 4-5 minutes with:

Plank Jacks

Mt Climbers

Elbow Plank

Leg Raises

Down Dog Merks

( there may have been some PAX that modified here )

Mosey from lot down into the depths of Muckle Flugga ending at the park and playground.

THANG

Bent Jacobs Ladder

12 V ups at picnic tables

Run half of the figure 8

2 Down Down Merks

Run back to tables on the figure 8 path.

Rinse and repeat adding or subtracting by 2 reps each time

Mosey back to top of Muckle Flugga with 2 sets of AYG sprints and some recovery walking.

Quadromania up the hill by the old County building then mosey back to AO for Mary

MARY

High Scissors x 12

LBC x 12

Core Killers x 8

Low Flutter x 12

Broga

MOLESKIN:

Great PAX this AM. Beautiful morning. We did 4.25 miles rough according to Capt Mountie. I pulled a calf muscle on the sprints and got to limp around the hospital all day saturday as my reward. Grover, age 50, is reported to have slept in until almost 10am in keeping with him now being newest member of the Old Blue Club. Coffee was big and noisy with long runners joining us. Have a great weekend and get out into the sunshine. It is good for you in so many ways.

Peace and Grace

Indy

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