November 11th, 2019 By Spud

Warm up in church parking lot:

High knees, butt kickers, karaoke, goose steps

 

Circle up- Lower Lot

SSH x 20

IST’s x 20

Mtn. Climbers

Hamstring stretch

Jog to Physical Plant parking lot

Station #1

5 wide merkins

5 regular merkins

5 diamond merkins

Repeat

Air squats  x 15

Air squats w/kick x 15

Jog to Beverly Hills Park tennis court

Station #2

4 corners drill

Divide into 4 groups.

Corner 1 -33 merkins

Corner 2-33 WW2’s

Corner 3-50 squats

Corner 4-100 LBC’s

Rotate to each corner so each group does all 4 corners

Jog to Uhwarrie Bank parking lot

Plank

V-ups x 15

Low flutters x 15

Criss-cross flutters x 15

Jog back to ASEC

Mosey to Mary

1 minute plank

Crunchy Frog x 15

Lunge stretch

Superman stretch

Alternating superman stretch

Swimmer stretch

Upward dog into child’s pose

Shoulder stretch

Deep breaths

Moleskin:

2.    The Old Faithful workout of just run and stop every mile for exercises worked fine for this group. Q was happy to get back in the saddle after a month long hiatus. November is the six year anniversary of my association with F3 and I truly believe it has been a life-altering experience. The workouts are always great but the relationships have been even greater. I can’t express enough gratitude to each of you for the prayers and support you’ve given to me and my family this past month. My wife, Katherine, continues to improve every day and I attribute a lot of that to the collective love shown from my F3 brothers and many other friends and family. Whoever said, “friends multiply your joy and divide your sorrow”,  was exactly right.

3.    Good coffeteria time at Groundworks as many tales were told over a cup of hot brew.  Thanks to Tombstone who sprung for the entire bill!  

4.    Remember our veterans Monday. Their sacrifice is why we enjoy the freedom we  sometimes take for granted.                                           

5.    Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 11/09/19

---