January 30th, 2016 By KGB

Warm up:

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

Jog to Lower parking lot

Circle up: (Lower parking lot)

SSH x 25

T’s x 20

Walkouts x 10

Hamstring stretch

Merkins x 25

The Thang: (in lower parking lot)

4 stations

Station 1- Run lap around entire AO (.6 miles)

Station 2- Tire flips

Station 3-Pull-up/dips

Station 4- 80 yd Suicides

Repeato with modifications

Station 1- Run lap around entire AO (.6 miles)

Station 2- Decline merkins around tire

Station 3- Pull-up/dips

Station 4- Bear crawl 20 yds/backpedal to start

Tire jumps with Pax for 2 minutes

Mosey to Mary

Low flutters

J-Lo’s x 20

Jump lunge x 20

Freddie Mercks x 20

Plank w/ arm up. Alternate sides

Superman stretch

Moleskin:

1. Five faithful Pax gathered on a delightfully clear, crisp, 29 degree winter morning at ASEC for

a Saturday morning beat down.

2. Q decided to “bring your own prop” today and brought a portable pull-up/dip bar from

home to add some pain. Ma Bell relished doing some of his most despised exercises which

consisted of pull-ups, dips, decline merkins around the tire, and bear crawls. Thank

goodness we didn’t do burpees! A lot of good chatter today as well as grunting and groans.

3. Keep Colt 45 in your prayers as he would much rather be home watching the Panthers in the

Super Bowl. Thanks for defending our freedom in East Africa!

4. Thanks for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 01/30/16

 

 

Concord

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