January 8th, 2017 By Indiana

9 PAX , 27F ice n snow, Wind N at 15

Warm up

SSH x 30 IC
Elbow Plank 1 min
AS x 25 IC
Elbow Plank 2 min
MERKs x 20
Elbow Plank 3 min

THE THANG

Tabata 6 stations 6 Exercises done in a loop

40 sec full on AYG /20 sec recovery x 3 cycles each station then rotate

Exercises

AS
MERKINS
V ups
Man Makers with cinder block
Jump Ropes
Push Press with cinder block
Back to AS , Merkins etc

After 3 cycles all stations
2 min recovery

Now Speed round hitting each station once as above

Recover 1 min

Repeat speed round

MARY

LBC x 25
Brazialians x 15
Cool down with plank, down dog, cobra, childs pose

MOLESKIN:

PTO ran 5 miles to the AO then ran 5 miles home after the 1 hour beatdown. Blue Ridge Relay anchor. Nuff said on that. Did not have hat on. Did have on half gloves. Strong turnout for a winter storm day. Great stuff. Its funny how a long plank makes it very quiet. Merkin station was by far the hardest.  Frostbite lost 3 toes in his 5 finger shoes.  We will set up a GO FUND ME site soon to help pay for the amputations. Backdraft did not post, big surprise, and there was much rejoicing. FireChicken’s arms are really flabby. Think sway backed horse and you get the idea.  As usual the Total Package crushed all PAX in the TABATA as a RESPECT.  5 PAX convened at QT for a wee bit o coffee and some F2 as Starbucks was a no show. That is all.  Continue to wear helmets at all times and BEWARE THE DEADLY SLICK BLACK ICE.

AYE

INDY

Concord

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