September 23rd, 2019 By Cupid

Warm up in church parking lot:
High knees, butt kickers, karaoke, goose steps

Circle up- Lower Lot
SSH x 20
IST’s x 20
Air squats
Hamstring stretch

Indian Run to Hill 218
Bear crawl up, reverse bear crawl down x 4

Run to parking lot above Hill 218
Station #1
Ten exercises times ten reps per exercise (100 reps per station)

Merkins
WWII’s
Crunchy Frogs
Slapjacks
Burpees
Low Flutters
Air Squats
Mtn Climbers
Carolina Drydocks
J-Lo’s

Station #2 Belk’s Parking Lot
Repeat 10 exercises times 10 reps per exercise (100 reps)

Jog back to ASEC upper parking lot Rock Pile
15 yard lunge walk w/rock or block x 2
Squat, curl, overhead press, skull crusher, reverse press, reverse curl, reverse squat x 3

Station #3 at Rock Pile
Repeat 10 exercises times 10 reps per exercise (100 reps)

Station #4 Picnic Shelter
Repeat 10 exercises times 10 reps per exercise (100 reps)

Pull up bars
10 pull ups
10 Knee ups
Repeat

Mosey to Mary
Freddie Mercks
Homer to Marge
Break Dancers
Superman stretch
Swimmer stretch
Upward dog
Shoulder stretch
Down dog
Overhead reach
Deep breaths

Moleskin:
1. Weather conditions could not have been better for eleven faithful Pax who gathered at ASEC on a cool, crisp 55 degree Saturday morning. The low humidity was a welcome change and seemed to charge up the Pax as they were as chatty as schoolgirls at an overnight sleepover.
2. This workout was modified from one a year ago and provided a good, full body
workout. Plenty of cardio along with core, plyo, legs, and upper body. Q decided to modify original idea of ten bear crawls up and down Hill 218 after doing two and hearing lots of moaning by most of the Pax. Note to self….no more than four bear crawls and reverse bear crawls at a time again! We all know Catfish’s gift for gab and it is this trait we truly love about him. He decided to tell a story of a recent road adventure while in the middle of a hundred rep set which made counting and cadence a bit challenging. Another note to self….to drown out Catfish’s voice just make him do burpees and TALK LOUDER! Not sure if that will work all the time but it seemed to Saturday.
3. Good coffeteria time at Groundworks as many tales told over a cup of hot brew. The
workouts are great but it’s the comradery that keeps us coming back!
4. Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 09/21/19

Concord, F3-MECA, F3Concord, MECA

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