September 4th, 2016 By backdraft_MECA

Warmoram:

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

Mosey to parking lot at Physical plant

Sidewinders up hill 218

Circle Up at Physical plant parking lot

Pain Station #1

SSH x 25

Walkouts x 10

Mountain Climbers x 20

IST’s x 20

The Thang:

Continue 4 mile run through Wil Mar with pain stations

Pain Station #2

Brazillians x 15

LBC’s x 20

Marine Corps Merkins x 20

Hamstring Stretch Mosey

Run 75% speed up one full city block (about 300 yards on gradual incline)

Pain Station #3

Partner assisted V-ups x 15 (switch)

Burpees x 10 Mosey

Pain Station #4 (Beverly Hills Park)

Jump cak-a-lacky at tennis court. Run up tennis court steps to sidewalk, back down to tennis court

Mosey to intersection of Burrage Road and Lake Concord Rd doing Indian Run with entire Pax

Mosey to ASEC

Mary

WW2 situps x 25

Homer to Marge

Superman stretch (El Ab audible)

Alternating superman stretch

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

Moleskin:

1. Ten hearty Pax gathered on a cool, post- Hermine morning at ASEC for a great Saturday morning beatdown.
2. Fall was in the air today as a welcome cool morning with lower humidity was enjoyed by all. Lots of good chatter and energy as everyone excited about the start of college football and the much anticipated Blue Ridge Relay this coming Friday and Saturday. The Concord Pax is in shape and ready to go!
3. A total of 3.97 miles run today according to Trick Daddy’s fancy watch
4. Thanks for a great workout and allowing me to lead today!

 

Moleskin faithfully submitted by Total Package 09/03/16

Concord

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