July 12th, 2017 By Hipbone

Big Wednesday group rolled out – 13 – for a humidity-filled beatdown at the ‘Trane this am.

Mosey to Old Courthouse Theater Parking Lot (Nice, Nice new pavement)

• Slap Jacks x 20 IC
• Mt. Climbers x 20 IC
• Leg Stretches and Walk Outs

Mosey to bottom of City Parking Lot by 5/3 Bank

The Thang

• Grab a Block
• Sprint Up Hill, Jog Down with block-based exercises between Fartleks
• 1 Sprint Up/Jog Back – 5 Man Makers
• 2 Sprints Up/Jog Back – 10 Overhead Press
• 3 Sprints Up/Jog Back – 15 Curls
• 4 Sprints Up/Jog Back – 20 Weighted V-ups
• 5 Sprints Up/Jog Back – 25 Merkins

Grab a space on the wall

• 60 second Wall Sit
• 30 second Balls to Wall or Hand Stand

Mosey to Mary

Mary

• Pretzel Crunches x 12 each side
• Deerticks x 20 IC
• Bridge Back Stretch
• Quick Broga to End

Moleskin 

The Q was a block short (yeah, let the jokes begin) this am as a nice big group posted.  Welcome to Holden Fleming – FNG on his first visit and Jace Thomas aka Mouthpiece on his second visit.  Met Jace at the Speed for Need event Friday night and was honored to help name him (much debate among pax on naming rights).  Welcome guys.  Not much talking with hill sprints.  Good for BRR training for sure.  Great effort as always.  OCHT has got the best pavement/parking lot in downtown now….what nerds we are that we actually notice and know this type of thing.  Got to plan some glove-free beatdowns there in the future.  Prayers for Fire Chicken for both his physical and mental state as he is looking at shoulder surgery and lengthy recovery and for Trick Daddy’s M.

Do great things…Aye, Hipbone

 

 

 

 

 

Concord

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