March 23rd, 2023 By Indiana

3/22/2023

PAX: Firechicken, Psycho T, Checkmate, Buzzkill, Mountie, Tombstone, Ace, Mayhem, Catfish, Loveboat, Sandtrap

Q: Indy

Spitting Rain a wee bit at start. Mosey from AO to top of Muckle Flugga for COP

SSH x 20

ISTs x 20

Plank

Mt Climbers x 12

Plank

Plank Jacks x 12

Plank

Rock Hoppers x 12

Plank

Loose Change x 10

THE THANG

Bottom of MF at bridge Station 1:

Start with 5 Hand Release Down Dog Merks

Run up hill with high knees on a 20 count then regular mosey to top of MF

Top of MF Station 2:

Start with 5 Core Killers

Rinse and Repeat increasing reps by 2 each time

Time called at 605.

Mosey back to AO for MARY

MARY

Low flutter x 12

Box Cutter x 12

LBC x 12

Superman x 12

Childs Pose..

END

MOLESKIN: When in doubt in this life remember that nothing is a given and take nothing for granted. It can all be gone in a minute. Be a POSITIVE LIFE FORCE to all. Best of luck to runners headed via foot power all the way to Charleston.

Indy

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