August 25th, 2018 By Fire Chicken

Warm-up: Mosey to building at top of Horseshoe for 15 x SSH, 15 Hillbillies and 2 10 count TP Hamstring stretch

Thang: 12 bus stop locations around Village area with each stop having exercise

1. Police Flag – 12 Peter Parkers 12 Merkins
2. UNC Building #GoHeels 12 Mountain Climbers IC 12 Merkins
3. Parking Deck up 6 flights no stair skip 12 deep squats 12 Merkins
4. Veterans Park 12 WWIIs 12 Merkins
5. Train Station 2 rounds of Cacka Lacka Choo Choo 12 Merkins
6. Dale Statue 12 Step ups each leg 12 Merkins
7. Area near old police station 12 Ws IC 12 Merkins
8. Loop around road to parking lot of white church 40 yd Bear Crawl 12 Merkins
9. Big Tree area beside Food Lion 12 Deep slow dips 12 Merkins
10. Credit Union 12 Parking Space shuffle 12 Merkins
11. Near ball field construction site 12 Burpees 12 Merkins
12. Gem Theatre 12 J Lows 12 Merkins

Mary: Mosey around parking deck back to start
30 IC KGB (Group did not like)
10 Core Killers
1 minute of low flutter

Moleskin: Again perfect weather morning with a solid group that ran 3.55 miles with good exercises added in. Good blend of conversation with a solid turn out for Q Source after. Obvious solid improvement from many watching them easily handle run pace and exercises. Great to see. Many laughs about my chryo therapy session and what -212 degrees feels like for 3 minutes.
Great leading this fine group.

Catfish

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