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Tribute to the “Core”

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June 1st, 2023 By Spud

in honor of Memorial Day 2023

 

 

Q :     Total Package

Pax :  Spud, Hops, Homeland, Neverland, Tombstone, Lex Luthor, Marlboro, Catfish, Gooney,

​Cancun (visiting from Raleigh), Popeye, Private Ryan, Mayhem (came for coffee)

Jog to fallen heroes downtown War Memorial at Central Methodist parking lot

Remember the fallen heroes at downtown War Memorial

 

Jog to Central Methodist parking lot

Circle up:

SSH x 30

IST’s x 20

Hamstring stretch

Arm rotations

 

Station 1 at Central Methodist parking lot

 

The Thang:

“Core” heavy exercises this morning

Freddie Mercks x 15(IC)

Windmill merkins x 10

J-Lo’s x 10(IC)

Crunchy Frogs x 15(IC)

LBC’s x 15(IC)

WW2’s x 15

Jog to Coltrane Webb playground

Mini Murph

Partner up

While on partner jogs a lap around track the other does:

15 squats

10 merkins

5 pullups

Repeato x 3 rounds

Jog to Avett Brothers mural next to library

Wall sit (1 minute)

Wall plank (1 minute)

Jog to City of Concord parking lot next to 5/3rd Bank

Quadromania race up hill (100 yards) to win T-shirt

Jog to top of Mugga

Go to first shelter along Greenway

Lunge walk 50 yards up hill to top of Mugga

Station 2 Top of Mugga

Repeat Core exercises

Freddie Mercks x 15(IC)

Windmill merkins x 10

J-Lo’s x 10(IC)

Crunchy Frogs x 15(IC)

LBC’s x 15(IC)

WW2’s x 15

Jog to bottom of street next to Pink Palace

Quadromania race#2 up hill (50 yards) to win T-shirt

Jog to Old Deck level 4

Quadromania race #3 up ramp (50 yards) to win T-shirt

Station 3 Top of Old Deck

Repeat Core exercises

Freddie Mercks x 15(IC)

Windmill merkins x 10

J-Lo’s x 10(IC)

Crunchy Frogs x 15(IC)

LBC’s x 15(IC)

WW2’s x 15

Jog to OTC for Mary

Superman

Ironman

Aquaman

Upward dog into child’s pose into downward dog

Deep Breaths

Moleskin:

1. Thirteen strong men gathered at OCT on an unusuallychilly, 57 degree Memorial weekend morning to giveTribute to the “Core”. Quite the chatty bunch as the Pax was psyched for a good beatdown.
2. First stop of the morning was the downtown memorial on Union Street to Cabarrus County’s fallen servicemen and women from all branches of service. A solemn moment to remember their sacrifice.
3. A core-heavy workout mixed in with the Mini-Murph and quadromania sprints for T-shirts lightened the mood and made the hour go by quickly so we could all get to coffeteria time,

which is really why we come anyway! T-shirt winners were Spud, Lex and correct me if I’m wrong, Homey? You guys can really motor backwards! Great to have Cancun from Raleigh work out with us today. Come back anytime! Remember next Saturday’s workout will be followed by breakfast at the bum wash (Rotary Shelter) in downtown Concord.

4. It is fitting we remember the sacrifices and dedication by all our fallen servicemen and women to preserve our precious freedoms on this Memorial Day weekend. We pray we never take them for granted. Thanks for allowing me to lead you fine men today!

 

Moleskin faithfully submitted by Total Package 05/27/23