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F3 MeCa | September 23, 2019

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F3Concord – Four Mile Run (with assorted pain stations)

  • When: 03/23/19
  • QIC: Total Package
  • The PAX: El Abogado, Private Ryan, Homeland, Catfish, Anvil, Hops, Look Me Up, Grover, Gooney


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

Circle up at lower parking lot
SSH x 20
Squats x 10
Squats w/kick x 10
Hamstring Stretch
Mountain Climbers x 20
Arm Circles

The Thang
Four Mile Run with assorted pain stations

Sidewinders up Hill 218 on the way

Pain Station #1 Beverly Hills Park Tennis Court
20 Dips
20 decline merkins on benches
Inchworm crawl across short side of tennis court
Broad jump burpees back across tennis court

Pain Station #2 Bottom of Palaside Drive Hill
Pursuit Drill up hill
Pax spaced 10 yards apart up hill
Run up hill, catch man ahead of you. If so, he does 2 burpees!
Keep running all the way up hill (about 1/3 mile)

Pain Station #3 Uwharrie Bank parking lot
Plank
Side plank w/scissor lift x 10 each leg
LBC’s x 20

Pain Station #4 Wilmar Baptist Church
KGB’s x 20
Starjumps x 20

Sprint 1 block down Wilmar Ave.

Pain Station #5 5/3rd Bank(corner Church St/Lake Concord)
Low Flutters x 20
Cris cross flutters x 20

Mosey to Mary at ASEC
Brazillians x 20
J-Lo’s x 20
Superman stretch
Swimmers stretch
Cobra into childs pose into down dog
Deep breaths

Moleskin:

1. Ten hearty Pax defeated the fartsack and gathered on a clear, crisp, 37 degree early spring morning at ASEC. Quite a chatty bunch today, lead by our usual megaphone voices who were eager for a challenging workout. Q did not disappoint as tongues were wagging by the end of our hour. Emphasis on cardio today with jogging, sprinting, jumping, and core exercises. El Ab seemed to be obsessed by a lady who came out of her house in a blue bathrobe this morning on Wilmar Ave. He ran extra fast on the sprint hoping she would notice him, but she finished her cigarette and went back inside.
2. Excellent turnout on a Saturday morning and good Q source at French Express. Need for Speed event at Presbyterian Hospital in Charlotte this coming Saturday March 30 at 8:00am.
5k run to raise money for Colon Cancer. $40 entry fee. We need runners to help push wheelchair if you’re interested!
3. Thanks again for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package

Cupid
  • On March 25, 2019

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