June 18th, 2017 By KGB

Warm up:
Jog through parking lot doing high knees, butt kickers, karaoke , and goose steps

Circle up at lower parking lot
SSH x 25
IST’s x 20
Air squats x 15
Air squats w/kicks x 15
Hamstring stretch

The Thang
Lower Parking lot
Core Station Tabata (1 minute on, 20 seconds off)
WWII’s
Core Killers
Side plank w/leg lift
J-Lo’s
LBC’s

Lower Body Tabata (1 minute on, 20 seconds off)
Jumping lunge
Brazillians
Star Jumps
Stump jumpers
Jump squat w/1/4 turn

Upper Body Workout
5 Pax do Tire Flips while 3 Pax do parking lot suicide
Rotate
All Pax jump through tires. Straight jump, side jump right, side jump left
All pax do decline merkins around tire

Ladder Station at pull up bars
10 pullups- 2 burpees
8 pullups- 4 burpees
6 pullups- 6 burpees
4 pullups- 8 burpees
2 pullups- 10 burpees

Rock Station
KGB’s w/rock x 10 in cadence
Curl, overhead press, skull crusher x 10

Mary
Superman stretch while one Pax runs lap around AO
Alternating superman stretch while three Pax run lap around AO
Freddie Merck x 15
Barishnikoff’s x 15
Rest of Pax do lap around AO
Cobra into child pose into downward dog
Crossover leg stretch
Hamstring stretch

Moleskin:

1. Eight hearty Pax defeated the fartsack and gathered on a humid, cloudy, 70 degree, morning at ASEC for a great Saturday morning beatdown.
2. Light on running, high on intensity was the theme of the day and not a dry shirt proved the point. Core and lower body tabatas were quite challenging as well as the pullup/burpee ladder. Look Me Up is giving Photon a go as chief flattulator. We were impressed by several trumpet blasts today and wondered what he had for supper last night. Good job by all and qudos to Anvil and Custom Job on their virgin Q’s this week.
3. Thanks again for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 06/17/17

Concord

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