April 26th, 2021 By anvil

Warm up:

Jog to Central Methodist Church parking lot

 

Circle up:

SSH x 20

IST’s x 20

Hamstring stretch

Arm Circles

 

Station #1   Central Methodist Church parking lot

Walkout merkins x 15

WW2’s x 15

Jumping lunge x 15 (IC)

Brazillians x 15 (IC)

LBC’s x 15 (IC)

 

Jog to Carolina Courts

 

The Thang: Station #2

Return of the Sled

One man pushes wooden sled on concrete parking 20 yards down and back (40 yards total)

Rest of Pax does various exercises OR hits tire with 10 lb sledgehammer OR stepups on tall tire

Exercises:

Merkin w/stump jumper

Side plank scissor lift – (10 per leg)

Crunchy Frog

L-Lo’s

Star Jumps

Apollo Ohno’s

 

1 1/2 – Rounds (Homeland’s brute strength broke the sled halfway through the round!)

Jog to top of new deck

 

Station # 3

 

Top of New Deck

Mike Tysons x 10

Lunge walk up ramp

Alternating V-ups

Reverse lunge walk down ramp

Plyo Merkins x 10

Lunge walk up ramp

LBC’s x 15

Reverse lunge walk down ramp

 

Jog back to OCT for Station #4

 

Station #4 at OCT

Cinder block workout

Each man has 35lb cinder block or paver

 

Squats x 10

Curls x 10

Overhead press x 10

Skull crusher x 10

Jump over block x 10

Manmaker x 10

2 Rounds

 

Mary at OTC parking lot:

Superman stretch

Alternating Superman stretch

Child’s pose into down dog into up dog

Deep breaths

 

Moleskin:

1. Ten hearty Pax gathered on a pleasant, 47 degree morning at OTC  for a Saturday morning beat down.
2. Never thought I’d hear such curse words at the sight of the dreaded wooden sled when we ran over to Carolina Courts this morning, especially in the presence of our newest Pax and member of the clergy! Everything was going well until Homeland’s brute strength broke a wooden brace on the Heart Stopper Sled and rendered it useless! It was a sign from above to move on to the next station. Not to worry. Easy fix. Because of it’s popularity, Q guarantees the sled will undergo a slight renovation and see another day or two of pain.
3. Good attendance at Coffeteria and remember Phidippedes as he begins his month-long marathon a day for a month beginning on Wednesday the 28^th. Great fundraiser for autism. He’ll come through Concord about May 10^th. Let’s run or ride with him to show our support.

 

Moleskin faithfully submitted by Total Package   04/24/21

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