January 4th, 2016 By Hipbone

Warm up:

Jog through parking lot doing High Knees, Butt Kickers, Karaoke

Indian Run to Hospital Parking deck

Circle up: (Physical plant parking lot)

SSH x 25

Air Squats x 20

Hamstring stretch

Merkins x 25

The Thang: Hospital Parking deck

Station at bottom and top of each stairwell. 3 rounds

Station 1: V-ups x 10

Station 2: LBC’s x 25

Lateral shuffle over half of top deck, bear crawl over next half

Station 3: 10 burpees

Station 4: Mason Twists x 20

Jog to Belk parking lot

40 yard Suicide between three light poles – 3 burpees

80 yard Suicide – 2 burpees

120 yd. Suicide- 1 burpee

Jog back to ASEC

Jog to Pull up bars:

8 pull ups

8 Knee ups

Mosey to Mary (Picnic Shelter)

Balls to wall (hold 45 sec.)

Side planks w/ twist (Modified J-Lo) x 10

Brazilians x 15

Superman stretch

Freddie Mercks x 20

 

 

Moleskin:

1. Six faithful Pax gathered on a beautifully clear, 32 degree winter morning at ASEC for the first official beat down of 2016!
2. Nice to workout with no threat of rain and “normal” winter temperatures. Weather the past two weeks has been very strange indeed.
3. Congratulations to the Pax for hanging tough in the year’s first beatdown. Suicides, burpees, and bear crawls make for a challenging combination. The “Force” must have been awakened in all Pax today since everyone completed the workout. Cumulative running distance estimated at 2.5 miles.
4. As we begin another year of Concord F3, Q is very grateful to be associated with such a fine group of men who care about each other and keeping themselves in good physical condition. May the “force “ be with all of you this year and in years to come.
5. Thanks for a great workout and allowing me to lead today!Moleskin faithfully submitted by Total Package 01/02/16

Concord

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