March 1st, 2016 By Bay City Roller

16! Freaking 16 homies running the Concord streets this AM for a heart rate elevating experience.

Warmup:

SSH x20 ,  Windmills x15 (or Cotton pickers, as they were once known as) , IST x15

Mosey over to the hill.

The Thang:

Pax planks up while 2 bros run an uphill suicide.

Over to the parking lot next to the parking deck… Introducing Rocky Bal-burpee (8 toe taps on the curb followed by a burpee.) Now gimme 10!

Over to the deck and to the top.

Circle up for another heart rate booster: 20 seconds on-10 off for a total of three rounds;

-front-to-back quick hops, rest, plank position hand taps, rest, side-to-side quick hops, rest, plank position shoulder taps. This is 1 round.

COP Squats – Pax holds squat as each bro busts out 10 squats

Introducing Blastoff Merkins – looks like a bear crawl into a merkin x20

Introducing Butterfly Crunches – feet together in a butterfly stretch and add a crunch x20

Down the steps and back to the parking lot for another round with Rocky Bal-burpee x10

Mosey back to Mary; LBC x25, hold 6″ for about minute.

Moleskin:

Quite the turnout! Exit where you at bro? It was awesome to see so many show up. I like to pretend it’s because of me but I’m sure it was due to a need to shed the winter pounds and get ready for the shirtless season. Pleasure to lead the morning masses!

Bay City Roller

Concord

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