November 14th, 2016 By Bay City Roller

Warm up:
Jog through parking lot doing High Knees, Butt Kickers, Karaoke

Jog to Physical plant parking lot

Circle up at physical plant parking lot
SSH x 25
Cotton Pickers x 15
Air squats x 20
Hamstring stretch
IST’s x 20

Jog to Belk parking lot
Brazillians x 15

Jog back to ASEC

The Thang at ASEC
Five pain stations representing the five branches of service
Partner up, rotate to each station upon completion

Army Station (all with partner)
Sprint 60 yds up and back while partner does burpees
Switch

Navy Station
Lunge walk with rock while partner does LBC’s
Switch

Marine Station
5 pullups, 10 knee ups
Switch

Air Force Station
Bear crawl 50 yds, WW2 situps
Switch
Coast Guard Station
Tire flips, decline merkins around tire
Switch

Complete at least two rounds

Mosey to Mary
Plank
Superman stretch
Cobra stretch into child pose into dry dock
Homer to Marge

Moleskin:

Ten hearty Pax gathered on a wonderfully cool, Carolina blue sky, 44 degree morning at ASEC to honor our Veterans for a great Saturday morning beatdown.
A particularly chatty group this morning, much like giddy school girls at a Justin Bieber concert. Ironically, Catfish was not the loudest chatterer, as he was drowned out by eight other megaphone voices. Nice chatter at F2 coffee time as well.
3. Five pain stations were set up to honor the five branches of military service for Veterans Day
this past Friday. PTO questioned whether Coast Guard was really a branch of service. All Pax
completed at least two rounds and began a third round before time was called. Great job!
Kudos to those who ran before our regular workout today (Indy, El Ab, PT, who else?)
4. Thank you to all our veterans past and present. We appreciate your sacrifice for our country
and preserving our freedom!
5. Thanks again for a great workout and allowing me to lead today after a brief injury hiatus!

Concord

---