June 27th, 2016 By Indiana

Saturday Morning Sampler

A little ‘o this, a little ‘o that, but a whole lot of running!

 

Warm up:

Jog through ASEC doing High Knees, Butt Kickers, Karaoke

Jog to Physical plant parking lot

Sidewinders at hill 218

Circle Up at Physical plant

SSH x 25

Cotton Pickers x 15

IST’s x 20

Jog to Beverly Hills Park

20 decline merkins on picnic bench

The Thang:

Jog to CHS Football practice field and track

At practice field:

Sprint 120 yards , LBC x 20

Lateral Shuffle 50 yards, WW2 sit ups x 20

Sprint 120 yards

Enter Robert C. Bailey Memorial Stadium

Run visitors side stairs

3-man big tire flips

3 teams of 3 flip big tires 20 yards down 20 yards back

Decline merkins around tire (12)

Hill work

40 yard bear crawl up hill to locker room

Long stride back down hill

40 yard sprint up hill

Jog to track

440 yard run at full speed (or close to it)

Jog back to ASEC for Mary

THE THANG 2.0

Warmup:
Cotton Pickers x 15 IC
Hillbillies x 15 IC
Walkout merkins x 5

Thang:
3 people per tire
Group tire overhead press x 10
3 tire flips per person followed by 5 burpees – repeat to the bottom of the lower lot (each person got 3-4 turns)
Bear crawl to middle of lot and lunge walk back
Around the tire derkins x 12
Speed flip tire back to beginning of lower lot (each person 1 flip at a time)

We did this rotation 4x with the 4th slightly modified for times sake.

Ma Bell

 

Mary

Superman stretch

Alternating superman stretch

Moleskin:

1. Fifteen hearty Pax gathered on a humid, 70 degree, early summer morning at ASEC for a

great Saturday morning beatdown.

2. Today’s workout featured 2.0 led by Ma Belle (see above) with less running but just as brutal. Tire flips were involved in both workouts with part of the Pax getting to play with BIG tires at CHS.

Three man tire flips were a first for us and may be used again to inflict pain in the future.

440 yard run was brutal after doing tire flips, merkins, and bear crawls. Most Pax looked like

they’d been doused in water by the time we all met for Mary. Humidity was high today!

A cumulative total of 4 miles run today according to Trick Daddy, who has become quite the

distance runner. Nice work.

3. Welcome to FNG Richard Sexton, who had no trouble with the running, and note the naming

of our newest member, “Hans” (Donnie Atwell)

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

Moleskin faithfully submitted by Total Package 06/25/16

Concord

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