Conditions – 38 but felt warm enough for shorts after warmup (it was not that warm)
PAX – Cocky, Crack, and Conroy (QIC) – Otter was sick
SSH x 30
TTT x 15
IW x 24
Tempo Merkin x 10
run to next block toward Charles ST
10 Merkins OYO
run down Charles to Por Republic
10 Merkins OYO
Run a block to Craven
Run a block to North St
Run a block to King St.
20 squats with good form
Run a block to Prince
10 sets of Lunges (Left then Righ make 1)
Run a block to Duke
Run a block to Washington
10 sets of Lunges
Run a block to Greene
Take left and Run to Newcastle and enter Washington St Park
4 corners – with rotating runner
Mountain Climbers, Derkins – body weight dips, bunny hops over balance beams – 1 Pax ran while other 2 performed exercises until all had done each station once.
Pull ups and PAX called exercise – Cocky did first set AMRAP while Conroy and Crack did Merkins, Crack went next while Cocky and Conroy did LBCs and Conroy went last with Crack and Cocky doing American Hammer
Mountain Climbers x 20 – 4 counts
Derkins x 15 IC
double bar body weight dips again x10 – killer
Bunny hops side to side over and back over balance beams x 20 – Crack noted that his was taller and therefore harder and he was right.
PAX dragging at this point. –
Reverse Merkins on low bar x 20
Reverse Merkins on low bar x 15 ( these were like merkins put pulling your body weight up toward the sky until chest hit bar
Run back to Anchor
COT – prayers for Pat Dennis and family.
Moleskin – it was cold and difficult but fun to go to a new venue where there are a ton of possibilities. Coffeteria afterward – good fellowship.
– best – Conroy