March 12th, 2016 By KGB

Warm up:

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

Jog to Hill 218

Bear Crawl up Hill 218

Circle up: (Hospital parking lot above Hill 218)

SSH x 20

Air squats x 20

Cotton Pickers x 15 (or the politically correct version, Windmills)

IST’s x 20

Jog to Beverly Hills Park

20 dips on bench

20 Decline merkins on bench

Jog to bottom of hill at Palaside Drive below Beverly Hills School

Sprint up hill to entrance of school (about 75 yards)

Jog to Cabarrus Bank Parking lot

Superman stretch

Alternating superman stretch

Downward dog stretch

Child pose stretch

Jog up Church Street take left on Winecoff right on Wilmar to Wilmar Baptist Church parking lot

LBC’s x 25

5 wide merkins, 5 regular merkins, 5 diamond merkins

Three 100 yard intervals down Wilmar Street at various points chosen at random by Q

Jog to Suntrust Bank parking lot corner of Lake Concord Rd and Church St.

Hamstring stretch

Crossover Leg Stretch

Jog back to ASEC for Mary

Mary

Pretzel sticks x 10 each leg (BCR audible)

Yoga stretch x 20 (Cupid audible)

Merkins x 20

Slow Freddie Mercks x 20

Brazillians x 15

Moleskin:

1. Four hearty Pax gathered on a wonderful spring-like 59 degree March morning at ASEC for a

Saturday morning run.

2. Q decided to implement “Plan B”, as the gate to the CHS track was locked this morning. This

hopefully won’t happen again since Q has a source for a key now. Pax ran an estimated 4.5 –

5 miles total around north Concord stopping at various familiar pain points along the way. A

nice assortment of jogging, sprinting, stretching, upper body, and core exercises were

cheerfully performed by all today.

3. Thanks to BCR and Cupid for the audibles at Mary.

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

Moleskin faithfully submitted by Total Package 03/12/16

Concord

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