July 2nd, 2018 By KGB

Warm up:

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

Circle up at lower parking lot

SSH x 25

Windmills x 15

Cotton pickers x 15

Air squats x 20

Air squats w/kick x 15 each leg

Mountain Climbers x 20

The Thang

Pain Station #1

Tires

12 decline merkins rotating around tire

5 lateral tire hops

30 yard tire flip race

Rotate tires

Repeat

Jog to Rocks

Pain Station #2

20 yard Lunge walk w/rock rotating rock side to side

Squat, curl, overhead press, skull crusher, reverse overhead press, reverse curl, reverse squat x 10

Repeat

Jog to Picnic shelter

Pain Station #3

Balls to wall – 45 seconds

Pistol squats – hold 5 seconds each leg x 2, hold 10 seconds each leg x 2

Air squats x 20

Stump jumpers x 20

Mosey to Pull up bars

Pain Station #4

10 pullups

10 decline merkins on partners back while partner planks. Switch

3 Sets

Mosey to Mary

Freddie Mercks  x 25

Hamstring stretch

Homer to Marge

Low flutters

Butterfly stretch (BCR audible)

Moleskin:

 

1. Four hearty Pax defeated the fartsack and gathered on a clear, 72 degree late June morning with 95% humidity at ASEC. New Master Q BCR requested a low running Saturday morning workout at ASEC, so Q tried to deliver a challenging overall body experience with upper body, core, hopping, lunging, and very little jogging. Judging by the amount of sweat on Pax t-shirts, Q thinks the mission was accomplished.
2. Thanks again for a great workout and allowing me to lead today! I appreciate all the support

from my F3 brothers in the bike ride to DC in May. I could not have done it without your financial and moral support.

 

Moleskin faithfully submitted by Total Package 06/30/18

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