February 21st, 2017 By Hipbone

13 PAX hit it hard on a cool 40 degree Saturday morning.

Warm Up:
Mosey to Belks parking lot

COP:
Slap Jacks x 20 IC
Cotton Pickers x 15 IC
Windmills x 15 IC
Mt Climbers x 20 IC

Cackalackachoochoo 2 rounds

The THANG:
Around the mall 4 stations.

Station 1: Belks
Merks x 20
LBCs x 20

75 yd sprint

Station 2: JC Penney
Carolina Dry Docks x 20
V ups x 20
Merks x 20
LBCs x 20

75 yd sprint

Station 3: Sears
Incline Merks x 20
Freddy Mercs x 20
Carolina Dry Docks x 20
V ups x 20
Merks x 20
LBCs x 20

75 yd sprint

Station 4: Staples
Decline Merks x 20
WW II sit ups x 20
Incline Merks x 20
Freddy Mercs x 20
Carolina Dry Docks x 20
V ups x 20
Merks x 20
LBCs x 20

75 yd sprint

Mosey back to Rock Pile at AO

Rock Pile:  Choose a medium rock

Round 1: Curls x 20
Round 2: Overhead press x 20, Curls x 20
Round 3: Upright rows x 20, Overhead press x 20, curls x 20
Round 4: Static Hold 10 secs, upright rows x 20, overhead press x 20, curls x 20
Round 5: Skull crushers x 20, static hold 10 secs, upright rows x 20, overhead press x 20, curls x 20

Mosey to pull up bars

Pull ups x 3
Jump squats x 10

Pull ups x 4
Jump squats x 12

Pull ups x 5
Jump squats x 15

Pull ups x 6
Jump squats x 18

Mosey to Mary

Mary:
Plank right, left
Brazilians x 20 IC (in honor of the absent Catfish)
Homer to Marge to Low flutters: 2 rounds
Cobra to Down Dog to Childs pose to pretzel stretch

Moleskin:
1. Group was in good spirits this morning.  Good chatter
2. Pullups are awesome even though most of us still suck at them.  Shut up Fire Chicken.
3. Thanks for letting me lead

Honored

Concord

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