December 9th, 2019 By Indiana

WARM UP

Jog around CHS football practice field
Enter Robert C. Bailey Memorial stadium
Circle up at visitors side concession area
SSH x 25
Air squats x 20
Hamstring Stretch
Mountain Climbers x 20
Merkins x 20

The Thang

PART 1

Enter CHS Football stadium
Run 1 lap of all stadium stairs
Meet at home side
20 Dips
20 decline merkins on bleachers
Run another lap stadium stairs
Follow the leader up steps
Short steps
Side steps
Karioke steps
3 step lunges
Bunny hop up stairs
Run 1 lap all stadium stairs
Run lap around stadium stairs
Repeato

PART 2

Meet on track
Seven exercises times twenty reps then jog ¼ mile around track between each exercise

Merkins

WW2’s

Freddie Mercks

V-ups

Windmill merkins

Brazillians

LBC’s

PART 3

Suicide burpees (a la Grover)
Goal to 10 – 1 burpee
Goal to 20- 2 burpees
Goal to 30- 3 burpees
Goal to 40- 4 burpees
Goal to 30- 3 burpees
Goal to 20- 2 burpees
Goal to 10- 1 burpee

Mosey to Mary at practice field

MARY

Low flutters
Homer to Marge
Back bridge stretch
Pidgeon stretch
Childs pose into down dog
Deep breaths

Moleskin:
1. The Fearsome Foursome defeated the fartsack and a night of reveling amongst the trees to
gather on a chilly, 34 degree morning at CHS practice field. It had been a year since our last
stadium workout in December 2018! Emphasis on cardio with jogging, a little hopping, and
enough core and upper body mixed in to make a good overall routine.
2. Remember December 7, 1941, “a date which will live in infamy”, which occurred 78 years
ago today. A day later, the US declared war on Japan and forever changed our role in the
world. We all have family members who participated in some capacity with that conflict to
preserve our democracy. It’s important they and their struggle is not forgotten and we
never take our freedom for granted!
3. Thanks again for a great workout and allowing me to lead today! I appreciate all my F3
Brothers and stay tuned for more info about helping the Christmas Family.

Moleskin faithfully submitted by Total Package

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