Rush and Get the Led Out

Weather 63 and clear

Warmup:

Mosey w/high knees, butt kicks, carioca

Moroccan nightclub IC x15
Shoulder pretzels IC x15
Abe Vigodas IC x15
Toy soldiers IC x15
Squats (slow) IC x15
Jingle balls IC x10

Thang:

Red Barchetta (see Exicon at f3nation.com)

Run to:
100 SSHs
75 Mountain climbers
50 LBCs
25 Merkins
10 Burpees

Rinse/repeat (but 50/50/50/25/10)

Stairway to Seven (see Exicon at f3nation.com)

1 to 7
Lunges and incline merkins at bottom
Squats and pull-ups at rail

Mosey

Railroad tracks

Mary:

Flutter kicks IC x20
Gas pumps IC x10
Reverse LBCs IC x10

COR, COT

 

Moleskin:

Circle up around handicapped spot was taken as a bad omen, and Jumpin’ Jack Flash was a hint at what was ahead. Got the blood pumping to Rush and left plenty of time for a rinse repeat. Railroad track caused some confusion first time around so I’ll have to bring it back soon. Good group and let’s get the EH going and get some FNGs there on Saturday to welcome Zamboni to Black Cat.

Author: troyerd

I'm willing to explore the endless possibilities.

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