August 16th, 2023 By Fire Chicken

Q : Total Package
Pax : Professor, Look Me Up, Fire Chicken, El Ab, Psycho T, Tombstone, Homeland, Spud,
Lex Luthor, Crabgrass, Josh(FNG)
Warm up in church parking lot:
High knees, butt kickers, karaoke, goose steps
Circle up- Lower Lot
SSH x 20
IST’s x 20
Hamstring stretch
Arm Circles
Mosey to upper parking lot
The Thang:
Tabatas – 30 seconds cardio immediately followed by an exercise for 30 seconds. No breaks!
Nineteen (19) exercises total plus cardio equals 19 minutes of high intensity intervals
Seems easy……..guess what, it’s not!
1 sets
Set 1
Run in place (30 sec)
Squat w/side kick (30 sec)
Run in place (30 sec)
Barishnikoffs (30 sec)
Run in place (30 sec)
Alternating V-ups (30 sec)
Run in place (30 sec)
Brazillians (30 sec)
Run in place (30 sec)
LBC’s (30 sec)
Run in place (30 sec)
Pendulum hops (30 sec)
Run in place (30 sec)
Freddie Mercks-slow (30 sec)
Run in place (30 sec)
Merkin w/stump jumper (30 sec)
Run in place (30 sec)
Alternating leg hip press (30 sec)

Run in place (30 sec)
Side plank scissor lift-10 per leg (30 sec)
Run in place (30 sec)
V-ups (30 sec)
Run in place (30 sec)
Stump jumper (30 sec)
Run in place (30 sec)
Crunchy frog (30 sec)
Run in place (30 sec)
Burpees (30 sec)
Run in place (30 sec)
Jumping lunge (30 sec)
Run in place (30 sec)
J-Lo’s (30 sec)
Run in place (30 sec)
“Hear me” squats (30 sec)
Run in place (30 sec)
Star jumps (30 sec)
Run in place (30 sec)
Apollo Ohno’s (30 sec)
Recover 1 minute
Mosey to Rock Pile
Grab a cinder block
Deep squat
Bent over rows
Curls
Overhead press
Skull crusher
3 Sets
Mosey to Mary
Low Flutters
Criss cross flutters
Homer to Marge to Maggie
Superman Stretch
Ironman
Aquaman
Cobra into child’s pose into down dog
Deep breaths

Moleskin:
1. Twelve of Concord’s most elite Pax braved the Tuesday morning gloom at ASEC on an
oppressively humid, 76 degree morning to endure one round of the World’s Toughest
Tabata and think cool thoughts. Didn’t feel much like running in this humidity, so a workout
around ASEC is just what the doctor ordered. Constant chatter, corny jokes, and the

opportunity to work out with our F3 brothers made for a good day. Great to have FNG Josh
come join us. Says he’s coming back tomorrow to get a name.
2. Thanks for allowing me to lead today. For those of you who are good Methodists, you’ll
recognize this John Wesley quote and it applies to all: “Do all the good you can, by all the
means you can, in all the ways you can, in all the places you can, at all the times you can, to
all the people you can, as long as ever you can.”

Moleskin faithfully submitted by Total Package 08/15/23

Backblast

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