January 15th, 2017 By Hipbone

2 FNGs, one flat-lander F3 visitor from Morehead City and 13 Concord Pax sacrificed their Saturday morning slumber to improve their minds and bodies in a warm January gloom.

Mosey to Bank parking lot by Water Plant

Warm Up

• SSH x 20 IC
• Air Squats x 20
• Leg Stretches and Walk Outs
• Arm Circles

Intro to Pain

• Merkins x 10 IC
• Sit Up/Hip Ups x 10 IC (New Exercise)
• Brake Dancers x 20
• Jump Squats x 10

Mosey to Creamery Parking lot by Sherwin Williams

• Merkins x 10 IC
• Sit Up/Hip Ups x 10 IC (New Exercise)
• Brake Dancers x 20
• Jump Squats x 10

Walking Recovery to back parking lot of Creamry – Divide into 2 groups

• Group 1 Suicide, Group 2 LBCs – Switch
• Group 1 Suicide, Group 2 Deerticks – Switch
• Group 1 Suicide, Group 2 Plank – Switch

Mosey back to Bank Parking Lot

• Merkins x 10 IC
• Sit Up/Hip Ups x 10 IC (New Exercise)
• Brake Dancers x 20
• Jump Squats x 10

Mosey to Mary

Mary

• Plank till group assembled
• KGBs x 20 IC
• Pretzel Stretch each leg

Moleskin

An awesome sight to see – 16 Pax assembled on a Saturday morning and know you gotta lead!  Welcome to FNGs Tom Stewart and Jason Sarvis and thanks to Fire Chicken, the winner of the recruiter award for the week. Also welcome to Frosted Flake from Morehead City…poor guy thought he was running in the mountains as we started up the hill to Church Street.  With 3 weeks of down time, Q found some new exercises online – Q was accused of watching porn and Richard Simmons –  so today fwas part experimental and part tried and true pain (Suicides at mid-point of mosey) –   Great effort by all and thanks for indulging a super slow Q….still feeling effects of 3 weeks of bronchitis.  Prayers for Mountie and family as they head to Happiest Place on Earth and special prayers for Smith & Wesson’s wife as she fights breast cancer.

Be Strong, Do Great Things,

Hipbone

 

 

Concord

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