May 6th, 2022 By anvil

     Cinco de Mayo

Q :     Total Package

Pax : Spud, Tombstone, Grover, Mayweather, Scooter, Psycho T, Trick Daddy

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

Jog to Rehab center parking lot:

Circle up

Slapjacks x 20

IST’s x 20

Hamstring stretch

Arm circles

Station #1

Walkouts x 10

WW2’s     x 10

Jumping lunge x 10

Brazillians x 10(IC)

Burpees x 10

Jog to ASEC lower parking lot

Station #2

Merkins x 15

V-ups   x 15

Starjumps x 15

Mtn Climbers x 15

KGB’s x 15

25 yard sprint down and back – lower parking lot

Pull up bars

Station #3

Pull ups x 10

Merkins x 10

Repeato

Jog to basketball court – ASEC

Station # 4

Squats x 20

Low Flutter x 20 (IC)

Crunchy Frogs  x 20 (IC)

Windmill Merkins x 20

LBC’s x 20 (IC)

Mosey to Rock pile- grab a 30lb cinder block

Station #5

Block work- 10 exercises times 10 reps per exercise

Squats x 10

Curls x 10

O/H press x 10

Skull crusher x 10

Diamond merkins x 10

Mtn climbers x 10

Calf raises x 10

Pistol squats x 10

Jump overs x 10

Manmakers x 10

Rock pile- Station # 6

Walkout merkins x 10

WW2’s   x 10

Jumping lunge x 10

Brazillians x 10

Burpees x 10

Mosey to Mary

Back Bridge stretch

Low flutter

Homer to Marge to Maggie

Superman into ironman into aquaman

Upward dog into child’s pose

Deep breaths

Moleskin:

Six stations around ASEC provided a little variety and a good overall body workout. Not much running today, we stayed together the entire workout, and almost all muscle groups were utilized. That’s a good day.

Great coffeteria time as always. We have a wonderful group of men at Concord F3 and I’m privileged to be a part of it. I’ll miss you all Saturday as my wife and I will be attending son, James’s graduation from App State. Just another chapter in life ending and beginning. As Indy stated so eloquently in yesterday’s BB, cherish these times in life because they go by so quickly. As someone smarter than I has said, never pass up the chance to be kind to others. Thanks for letting me lead you knuckleheads today! Always an honor.

Moleskin faithfully submitted by Total Package 05/05/22