October 30th, 2017 By Hipbone

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

Hamstring Stretch

Mountain Climbers x 20

Crossover Leg stretch

Seated Lean to Lift x 10

Table Press x 10

Kneeling side hip press (L&R x 10)

Swimmer stretch

X-squeeze me stretch

Rotating Plank x 20

Jump squats w/quarter turn

Jumping lunges x 10(IC)

The Thang

1 mile Indian run at 8 min/mile pace beginning at ASEC lower parking lot

Run to physical plant, take right, right at parking deck, right at Carolina Mall parking lot,

left at Lake Concord Rd. back to ASEC, (exactly 1 mile)

Mosey to Rock Pile

Single leg deadlift

Single leg deadlift/w rock

Squat, curl, overhead, triceps, overhead, curl, squat with rock x 10

20 yard lunge walk w/rock

20 yard lunge walk with rock with a twist

Mosey back to lower parking lot

Crunchy Frogs x 20

Swimmer stretch

Handclap merkins x 10

(Repeato)  1 mile Indian run at 8 min/mile pace beginning at ASEC lower parking lot

Run to physical plant, take right, right at parking deck, right at Carolina Mall parking lot,

left at Lake Concord Rd. back to ASEC, (exactly 1 mile)

Mosey to pull up bars

10 pull ups

10 jump squats w/quarter turn

10 pulls ups

10 jumping lunges(IC)

Mary

Freddie Mercks x 25(IC)

Sitting leg stretch (closed and open)

Superman stretch

Cobra to Child Pose to Downward Dog

Upward Arm Stretch

Deep Breaths

Moleskin:

1. Nine hearty Pax defeated the fartsack and gathered on a delightfully crisp, 44 degree, autumn morning at ASEC. Trick Daddy was undecided as to which shoes would be best for today’s workout, either running shoes or cross-training shoes. The Pax was very helpful in helping him through his dilemma, but some did not appreciate his attention to detail and called him a “diva”!
2. A few new core exercises were tried this morning, which Q learned from You Tube. Nice to add a little variety to our exercise routine from time to time. Q went out way too fast on the first Indian run and had to have Trick set the pace on the Indian Run #2. He must have chosen the proper shoes since the pace was much better!
3. Good conversation at Coffeteria this morning and make sure you attend Anvil’s barbeque next Saturday, November 4 at his house. Details this coming week. Anvil says his “que” is the best you’ve ever had!
4. Thanks again for a great workout and allowing me to lead today!

 

Moleskin faithfully submitted by Total Package 10/28/17

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