January 7th, 2022 By Fire Chicken

1^st year anniversary of Capital raids

QIC :  Total Package

Pax :  Spud, Hops, Marlboro, Tupperware, Finish Line, Popeye, Psycho T, Tombstone

Jog around ASEC parking lot doing high knees, butt kickers, karaoke, goose steps

(wait on Tombstone and Popeye)

 

Jog to Atrium Rehab Center parking lot

Circle up

SSH x 20

IST’s x 20

Hamstring stretch

Arm circles

 

The Thang:

Station 1

10 exercises times 20 reps per exercise

Windmill merkins x 20

LBC x 20

Jumping Lunge x 20

Freddie Merck x 20

Squats x 20

V-ups x 20

KGB x 20

Mtn Climbers x 20

Carolina Drydocks x 20

Starjumps x 20

 

Jog to ASEC to rock pile (Storm ASEC!)

Station 2

Grab a cinder block (2 sets)

Hay bailers x 10

Low squat x 10

Curl x 10

Goblet squat x 10

Overhead press x 10

 

Station 3 at Fire Circle

Dips x 20

Decline Merkins x 20

Dips x 20

 

Station 4

at Pull up bars (2 sets)

Pull ups x 10

Bear crawl up hill crab walk down

 

Station 5

At Lower parking lot

Suicide burpees

Run halfway and back – 2 burpees

Down and back – 4 burpees

Halfway and back – 6 burpees

Down and back – 8 burpees

 

Mosey to Mary

1 minute plank

Brazillians x 15

Low flutter x 15

Criss-cross flutter x 15

Cobra into childs pose into shoulder stretch

Downdog stretch

Deep Breaths

 

 

Moleskin:

1. Nine hearty Pax gathered at ASEC on a comfortably cool, 37 degree winter morning to flex their muscles to a full body workout. Q decided to try a new cinder block exercise called “hay bailers”, which produced much discomfort and consternation, much to Q’s surprise because of the masculine nature of the group. Turns out some of the Pax may be more delicate than Q assumed? Say it ain’t so! We’ll do “hay bailers” again sometime.

2. Don’t forget the Afton Run Saturday morning at 8am and the Gremlin 1/15 in Mint Hill
3. Thanks for allowing me to lead you fine gentlemen. Always a pleasure

 

Moleskin faithfully submitted by Total Package 01/06/22

Backblast

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