January 29th, 2017 By Indiana

16 PAX on a chilly but beautiful SAT AM met for a dose of pain.

EACH PAX GRABS A BRICK OR TWO to run with at 4-5lbs each. Sounds easy. It isn’t after about 300 yards. Mosey to parking LOT between NEMC power plant and School of Nursing (aka BDs favorite place to play fireman stalker)

WARM UP

SSH with Bricks x 25 IC

AS x 15 IC

Mt Climbers x 20 IC

Plank Jacks x 20 IC

Kakkalackachoochoo ( 16 PAX in ELBOW plank; lead man bunny hops over all; next PAX follows then planks. DID 2 FULL REPS for 3 min. LOTS OF CHEATING GOING ON HERE AFTER FIRST SET.

THE THANG

Going to Failure with 3 exercises followed by a RUN LOOP from parking lot to NE, turn RT to Carolina Mall, Turn RT down hill to Lake Concord, turn RT back up hill by power plant (OVER .5 miles) THE RUN WAS THE RECOVERY. Trust me

20 sec DOWN DOG MERKS

10 sec plyometric HOLD at bottom with chest 1 inch of ground

20 sec DOWN DOG

10 sec HOLD

20 sec DOWN DOG MERKS

10 SEC HOLD at bottom

RUN A LOOP WITH BRICKS

20 SEC alt leg V UPS with bricks

10 SEC HOLD with 6 inches

20 SEC alt leg V UPS

10 SEC 6 inches

20 sec alt leg V UPS

10 SEC 6 inches

RUN A LOOP WITH BRICKS

20 second AIR SQUATS with Bricks

10 SEC peoples chair with bricks

ETC ETC ETC

RUN A LOOP WITHOUT BRICKS ( Felt like you could fly after having run with the bricks. UNREAL) Grover was a blur.

SPEED ROUND

REPEAT all 3 above EXERCISES back to back without any running.

MOSEY TO AO AND MARY

MARY

LBC

Crabberwalky

LEFT RIGHT HOLDS

Freddie Mercuries

Brazilians ( FOR THE CAT)

MOLESKIN: It was a great day. Good peeps. Good burn. Didn’t have to wait on BD to finish his run at 14 min pace. Running Eagle was with his dad home from UNC. Frostbite posted in sub freezing temps. Grover had no gloves but did wear a protective cotton T from Jackson Hole. Total Package proved that at 55 he still has the strength and fortitude of 20 hates. EL AL had some awesome gas. Catfish was happy for once and talking to others having fought off his fight with introversion. Superray had on some really cool big socks. BCR was back for his first SAT in like 3 months and did well and sucked up the pain. Photon had a new shiny black members only jacket on with an awesome yellow xray warning symbol over the breast which was very slimming. Fire Chickens arms didn’t look so rubber bandy for once.

Prayers are with Kim and Kelly as they heal. And prayers of thanks for rapid recovery for Tricks daughter after a brief visit to Jeff Gordon’s CH.

Peace and out.

INDY

Concord

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