July 25th, 2016 By Hipbone

Warm up:

Jog through ASEC doing High Knees, Butt Kickers, Karaoke, goose steps

Jog to parking lot at Physical plant

Dips at bridge rail x 20

Sidewinders up hill 218

Circle Up at Physical plant parking lot

SSH x 25

Walkouts x 10

IST’s x 20

Air squats x 20

Jog to top of Hospital parking deck for Sunrise Workout

The Thang:

One man runs lap around top of parking deck while other two men do burpees until partner returns. Switch

One man runs lap while other two do LBC’s. Switch

One man runs lap while other two do wall squats. Switch

All together

Peter Parker merkins x 10

Star jumps x 20

Air squats x 20

Jump squats x 20

Hindu merkins x 20

Diamond merkins x 10

Fingertip merkins x 10

J-LO’s x 10

Bridge hopper (Barishnikoff’s) x 20

 

Jog back to ASEC to pull-up bars (2 sets)

Pull-ups x 8

Knee-ups x 10

Mosey to Mary

Superman stretch

Alternating superman stretch

Hipbone’s yoga stretches (Cobra into child pose into downward dog)

Hamstring stretch

Pretzel stretch (Phidippidies audible)

Moleskin:

1. Three hearty Pax gathered on a humid, 70 degree, summer morning at ASEC for a great Saturday morning beatdown.
2. The “cool” part about the workout today was seeing the sunrise at the top of the Hospital parking deck around 6:20am. Otherwise, a typical sweatfest. Deertick’s name for Hindu merkins was particularly humorous but cannot be repeated unless Q is granted permission by his legal counsel, El Al, who was not present today.
3. Glad Mrs. Trick Daddy is recovering from her mission trip, and please pray for Catfish and his church group on their mission as well.
4. Thanks for a great workout and allowing me to lead today!Moleskin faithfully submitted by Total Package 07/23/16

Concord

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