March 21st, 2016 By AstroVan

11 Men decided to start their week off right and post for a spin around the speedway. It was chilly, the PAX was quiet and this is how it went down

Disclaimer NOT Given

Warmarama – Mosey to corner of 29 and Morehead so the early commuters have something to talk about when they get to work

SSH – 21 IC (YHC lost count and breath, hence the uneven amount and abrupt halt, sorry guys)

Cotton Pickers – 10 IC

IST – 10 IC

Plank Jacks – 10 IC

The Thang – Mosey down 29 hill to light poles

NOW Remember disclaimer

Moving Merkin Pyramid – Start at 1st Light Pole, 1 Merkin, Mosey to next, 2 Merkins, and on until 10 Merkins

Mosey to raised concrete speedway logo near main entrance

10 Jump-Ups

20 step-ups each leg

Repeato

Team Up (Size doesn’t matter)

Partner 1 – Run down stairs, thru tunnel under entrance and back up other set of stairs

Partner 2 – LBC’s

Repeato x2

Mosey to tunnel underneath main entrance and grab some wall

Peoples chair with alternating leg lifts (actually had some mumblechatter starting but it abruptly ended when leg lift was called?)

Hip Slappers x10 each arm

Donkey Kicks on wall x 15

Peoples chair with alternating leg lifts

Hip Slappers x 7 each arm

Donkey Kicks x10

Mosey back to light poles for descending Merkin pyramid

Little bit of time left so why not bear crawl the hill heading up to Morehead x3. Slip and Slide back down however the mood strikes you.

Mosey to Mary

Mason Twist (Thanks Pharaoh)

Reverse Crunch

J-Lo Plank (Thanks Deuce)

Pretzel Crunch

Circle of Pain

Announcements

Dawg House at JM Robinson, 5:30 Wednesday and Friday

Naked Moleskin

Thank you for the pleasure of leading you guys today! Good push by everyone! Not a lot of chatter today … don’t know if that was a result of the intensity of the workout or an awkward silence based on the performance of the Q? I will have to assume the former .. sound of in the comments if I am wrong.

 

Harrisburg, Highlands, White Lightning

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