November 8th, 2015 By KGB

Warm up under shelter at front of church:

High knees, butt kickers, karaoke, goose steps

SSH x 25

Walkouts, Hamstring stretch, cotton pickers, air squats

Mosey to Picnic Shelter

The Thang:

Tabatas – 30 seconds cardio immediately followed by an exercise for 30 seconds. No breaks!

Nineteen (19) exercises total plus cardio equals 18 minutes of high intensity intervals

2 sets

Set 1

Run in place (30 sec)

Squat w/twist (30 sec)

Run in place (30 sec)

Barishnikoffs (30 sec)

Run in place (30 sec)

Alternating V-ups (30 sec)

Run in place (30 sec)

Brazillians (30 sec)

Run in place (30 sec)

LBC’s (30 sec)

Run in place (30 sec)

Pendulum hops (30 sec)

Run in place (30 sec)

Freddie Mercks-slow (30 sec)

Run in place (30 sec)

Merkin w/stump jumper (30 sec)

Run in place (30 sec)

Alternating leg hip press (30 sec)

Run in place (30 sec)

Side plank scissor lift-10 per leg (30 sec)

Run in place (30 sec)

V-ups (30 sec)

Run in place (30 sec)

Stump jumper w/side kick (30 sec)

Run in place (30 sec)

Crunchy frog w/scissor kicks (30 sec)

Run in place (30 sec)

Burpees (30 sec)

Run in place (30 sec)

Jumping lunge (30 sec)

Run in place (30 sec)

J-Lo’s (30 sec)

Run in place (30 sec)

“Hear me” squats (30 sec)

Run in place (30 sec)

Star jumps (30 sec)

Run in place (30 sec)

Apollo Ohno’s (30 sec)

Recover 2 minutes

Repeato

No time for Mary

Moleskin:

1. On a gloomy, rainy, windy, and generally sucky morning custom made for fartsacking, the

inevitable happened. Nobody showed! A first for the Concord Pax to my knowledge! Q

apologizes for not getting the Preblast out until late Friday night, which no doubt

contributed to the no-shows.

2. Unfortunately, the Pax missed probably the toughest, most grueling workout in the history

of Concord F3. It was a tabata to die for, and should have been experienced by all and

probably will sometime in the future! I promise you’ll be totally gassed.

3. A few new exercises were thrown into the mix today. You Tube is a wonderful thing!

Moleskin faithfully submitted by Total Package 11/07/15

Concord

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