October 9th, 2017 By Cupid

Emphasis on Core

Warm up:
Jog around ASEC parking lot doing high knees, butt kickers, karaoke, goose steps

Circle up at ASEC lower parking lot
SSH x 25
Windmills x 20
Mountain Climbers x 20
Hamstring stretch
Crossover Leg stretch

The Thang
4 mile run with pain stations beginning at ASEC lower parking lot
Jog to Beverly Hills park at 8min/mile pace
Sidewinders up and down hill 218

Pain Station #1 at Beverly Hills Park
Emphasis on core
Peter Parkers x 15
I Dream of Jeannies x 10 each side
Tick Toc Jeannies x 10 each side
Star Taps x 10 each leg

Jog to Station #2 at Uwharrie Bank corner of Palaside Dr. and Arbor Ln.
Low Flutter up/down, criss-cross, up/down, criss-cross
J-Lo’s x 10
Freddie Merck x 25
LBC’s x 30

Jog to Station #3 at new First Citizens Bank parking lot via Church St, WilMar St
WWII’s x 30
1 min plank

Jog back to ASEC

Mary
Brazillians x 20
Supermans
Cobra to Child Pose to Downward Dog
Upward Arm Stretch
Deep Breaths

Moleskin:

1. Four hearty Pax defeated the fartsack and gathered on a humid, 68 degree, Saturday morning at ASEC. Despite no Preblast by the usually reliable Cupid, a respectable crowd of 4 showed up for a 4 mile Run with pain stations.
2. A few new core exercises were tried this morning, named after the TV show, “I Dream of Jeannie”, which Q learned from You Tube. Definitely will be used again in the future. Good job by all today. Hope to talk Lex and Hops into running Blue Ridge Relay next year!
3. The aroma of hickory smoked barbeque tantalized the Pax during Mary at ASEC this morning! ASEC members were busy cooking all day and Q was back at 4pm to get some BBQ which was delicious!
4. Thanks again for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 10/07/17

F3Concord

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