January 22nd, 2017 By KGB

Warm up:

Jog through practice field to CHS stadium up to visitors side concession area

Circle up at concession area

SSH x 25

Cotton Pickers x 15

Arm Circles

Shoulder Shrugs

Hamstring stretch

IST’s x 20

The Thang

Begin at visitors side concession stand

Run 1 lap all stadium stairs (approx. ½ mile)

Return to track at visitors side

5 wide merkins, 5 regular merkins, 5 diamond merkins

Run 1 lap all stadium stairs (approx. ½ mile)

Jumping lunge x 20

Mtn Climber x 20

Run 1 lap all stadium stairs (approx. ½ mile)

LBC’s x 20

Decline pushups on partners back while partner planks( x 20) Switch

Run 1 lap all stadium stairs (approx. ½ mile)

Sprint up visitors side (big steps) 3 sets

Run 1 lap all stadium stairs (approx. ½ mile)

Bunny hop up visitors side (big steps) 3 sets

Run 1 lap all stadium stairs (approx. ½ mile)

Return to track for Mary

Freddie Mercks x 20

Peter Parker merkins x 15

Full Superman stretch(45 sec)

Cobra stretch into child pose into dry dock

Brazillians x 30 (Catfish audible)

J-Lo’s x 10

Moleskin:

1. Twelve hearty Pax defeated the fartsack and gathered on a damp, foggy, London-like, 53

degree, morning at CHS Football Practice Field for a great Saturday morning beatdown.

2. A new venue is always fun for a change of pace and ease of entry is a requirement when

choosing the proper place. A certain veteran Pax chose to make a late entry to the practice

field much more difficult than necessary and unfortunately paid the price with a sore crotch.

We’ll blame it on the foggy conditions and lack of visibility at 7am. This Pax will remain

nameless but we all know who it was!

3. Sweat was flowing this morning as high humidity caused drenched t-shirts for all Pax.

Unusual weather for January but we’ll take it. Unofficially 3.5 miles run today with assorted

pain stations at half mile intervals. Good challenging workout . Note: Never let Catfish call

an audible unless you want Brazillians until you puke!

4. Remember to bring food cards next week for Smith & Wesson and continue to pray for his

wife. Say a prayer for Catfish’s grandfather and our nation, as we transition to a new

president.

5. Thanks again for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 01/21/17

Concord

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