January 1st, 2017 By Indiana

13 PAX TOTAL FOR THE NEW LAST WORKOUT OF 2016

 

1.0 Workout (Trick Daddy, Indy, Goonie, Capt. Morgan, Catfish, El Abogado, Super Ray, Homeland, Fire Chicken, Frostbite,)

2.0 Total Package, The Turbinator, and FNG from NEW YORKS

Mosey to steam plant, up stairs and back down for COP

COP:

SSH x 20 IC

TP’s hamstring stretch (in honor of the Q) Mt Climbers

 

Mosey up Lake Concord, left on Arbor to Uwharrie bank

 

Pain station #1 Led by Fire Chicken:

Jihade (sp?) merks x 5

Core Killers x 15

Side Crunches x 10 per side

 

Mosey up Church St, left on Winecoff to Tetbury, back out to Palaside. Run up Palaside to Beverly Hills tennis court

 

Pain station #2:

Up down Plank things x 15 by Super Ray

Peter parkers x 10 and J-Los x 10 by Catfish

1 min people chair by Indy

 

Mosey through Beverly Hills back to Burrage and down Lake Concord to AO

 

3.6 miles total at 8:15 pace

 

 

 

2.0 Workout (The Turbinator, Total Package, FNG Brian Snyder)

 

Warm up:

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

 

 

Circle up: (Lower parking lot)

SSH x 20

Cotton Pickers x 15

Marine Corps merkins x 10

Marine Corps merkins(slow) x 10

Hamstring stretch

Mtn climbers x 10

 

The Thang:

Jog to upper parking lot to get rocks

Rock squats x 10

Rock curls x 10

Rock overhead press x 10

20 yrd. Lunge walk w/rock

Repeato

 

Jog to lower parking lot

 

Tire work

Step ups x 15

Lateral step throughs x 15

Plank w/feet on tire 30 sec.

Tires flips x 5

Repeato

 

Bench work

Dips x 20

Step ups x 20

Plank w/feet on bench

Repeato

 

Mosey to Mary

Superman stretch

Alternating superman stretch

Barishnikoffs x 15

Cobra into child pose into downward dog into hamstring stretch

Pretzel crunches (Indy audible)

 

 

Moleskin:

1. Twelve faithful Pax and one FNG gathered on a cloudy, but pleasant 25 degree New Year’s Eve morning at ASEC for a Saturday morning beat down.
2. Q decided to break up into 1.0 and 2.0 workouts today. Thanks to Trick Daddy for leading the 1.0 workout. Q’s feeble mind could not remember one of the 1.0’s …..no disrespect, just dementia! Concord F3 had a great 2016 and continues to grow. Let’s make 2017 even better. Bring your buds or anyone you think might like our workouts out to join us in the coming year. New members are our life blood!
3. Thanks for a great workout and allowing me to lead today!

 

Moleskin faithfully submitted by Total Package 12/31/16

Concord

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