April 17th, 2023 By Neverland

Q : Total Package
Pax : Tombstone, Hops, Spud, Look Me Up, Private Ryan, Mountie, Popeye, Catfish
Jog to Coltrane Webb
Circle up- Coltrane Webb back parking lot
SSH x 20
IST’s x 20
Hamstring stretch
Loose change
Arm Circles
Station #1 – same location (Coltrane Webb back lot)
5 wide merkins
5 regular merkins
5 diamond merkins
Repeat
Air squats x 15
Air squats w/kick x 15
Jog to Glenn Center picnic tables on front lawn
Station #2
Decline merkins x 20
Step ups x 20
Burpees x 10
Stump Jumpers x 10(IC)
Job to Boys & Girls Club
Station # 3
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
Repeato
Jog to Carolina Courts at Octane Fitness
Station # 4
Enter Octane Fitness

10 pullups on pullup bars
10 Merkins
Repeato
Jog to OCT – Station #5
Block work
Low squats x 10
Curl x 10
OH press x 10
Skull crushers x 10
Jumpovers x 10
Manmakers x 10
V ups w/block x 10
Low flutters x 15
Criss-cross flutters x 15
Mosey to Mary
Superman stretch
Upward dog into child’s pose
Shoulder stretch
Deep breaths

Moleskin:
1. A fantastic 57 degree early spring morning awaited nine faithful Pax who gathered at OCT
for a Saturday beatdown.
2. The Pax was especially chatty this morning as springtime was definitely in the air, so Q
pulled a workout from the archives and modified it to include a visit to OCTANE FITNESS
at Carolina Courts for some work on real pullup bars. Thanks to OCTANE for letting nine
sweatty men try out the equipment for five minutes! Overall, a good mix of upper body,
core, and legs to get a good burn.
3. Good coffeteria time at Groundworks as many topics were covered including some
politically incorrect/cancelled terms which should be revived for the benefit of society as a
whole. Everything goes better with a Bud Light!
4. Thanks for allowing me to lead today. Always a pleasure and nothing better than starting
your day with F3!
Moleskin faithfully submitted by Total Package 04/15/23

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