Ballast Beatdown

DATE:  9-24-19

AO:  Ballast Beatdown

QIC:  Morpheus

#PAX:  3

PAX:  Kicks, Tom Sawyer, Morpheus

WARM-UP:  In cadence – SSH x 20, mountain climbers x 20, tappy taps x 15

THE THANG:  Mosey to N. corner of Water Street parking deck at CFCC for lunge walk, bear crawl, and lunge walk to Heisenberg’s Hollow.  Grab some stairs for inclined merkins x 20, derkins x 20 and Bobby Hurley’s x 20, bear crawl around grassy area; rinse and repeat.

Grab some wall for crunchy frog in cadence x 20.

Mosey upstairs and down front street.  Turn right and run to lower level of CFCC parking deck.  Work the ladder up to top of parking deck with burpees at one end (3, 6, 9, 12, 15 at each successive level) and squats at the other end (5, 10, 15, 20, 25).  We in no way did a 10 count in middle of 12 and 15 burpee sets.

Mosey back to AO for some Mary.  American hammer x 20, Freddy Mercury x 20, heels to Heaven x 15.

Early COT for Ole Tom Sawyer to take his 2.0 to Driver’s Ed.

Kicks and Q did a cool down mosey of several blocks rectangle.

COT:  Beautiful morning and thanks to the PAX for fighting the fartsack and posting.  Let’s get those numbers up!  Great time of year for a workout.

Morpheus out.


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