August 24th, 2016 By Hipbone

Nice morning for a  cardio/ab beatdown…8 Pax posted in the gloom

Mosey to First Pres parking lot

• Slap Jacks x 20 IC
• Hilly Billys x 20 IC
• Shoulder Circles

Mosey winding route through Downtown to Carolina Courts…along the way:

• Lt Dans in the parking lot by 5/3 Bank (lunges and squats up hill 4/1, 8/2, 12/3,) = 60 lunges
• At Post Office Wall
  • 1 minute wall site
  • Down Dog and Heel Sit Stretch of legs

The Thang (3rd Repeato of this circuit WOD)

Station 1 – 8 Burpees

Station 2 – Side Walk Merkins between Cones (6-7 Merkins depending on you wing span)

Up steps

Station 3 – 8 Star Jumps

Down Driveway, Rinse and Repeat x 3

Top of Steps – Core-O-Rama

Low Flutter & Deerticks IC (3 sets)

• 20/20, 15/15, 10/10

Mosey to Mary

Mary

• Alternate Supermans x 6
• Boat Pose (V up hold basically) x 5
• One Leg Warrior Pose x 3 for Balance/Core

Moleskin

7 3/4 Pax worked hard today…BD was early departure.  Blue lights at end of street by Mary which we figured was BD getting pulled for indecent exposure while powdering himself….nope, BD sitting in truck at OA.  Conversation at Mary took ugly turn about large, bendy women doing yoga…best to leave it at that and let your imagination take over.  Good sweat by all. Crazy BRR training planned for Saturday.  Keep the team in your prayers for good health leading up to big event.

Always an Honor.  Aye, Hipbone

 

 

Concord

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