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Blue Moon Q

All BackBlasts Backblasts

September 1st, 2023 By Spud

date: 8-31-23
Q :     Total Package

Pax :  Tombstone, Private Ryan, Beeker, Homeland, Deertick, Neverland, Psycho T, Professor,

​Crabgrass

Jog to through ASEC parking lot doing high knees, butt-kickers, karaoke, goose steps​

 

Circle up- lower parking lot

SSH x 20

IST’s x 20

Mtn climbers x 15(IC)

Arm Circles

Station #1 – jog to Rehab center back parking lot

Core Exercises

Freddie Mercks x 15(IC)

Windmill Merkins x 10

J-Lo’s x 10(IC)

Crunchy Frogs x 15(IC)

WW2’s x 15

Suicide Burpees

Run to cone at halfway point of parking lot and return (1 burpee)

Run to cone at end of parking lot and return (2 burpees)

Repeato

Jog to ASEC lower parking lot

Station #2

Core Exercises

Freddie Mercks x 15(IC)

Windmill Merkins x 10

J-Lo’s x 10(IC)

Crunchy Frogs x 15(IC)

WW2’s x 15

Jog to pullup bars

10 pullups

20 squats

Repeato

Jog to lower lot at ASEC

Suicide Burpees

Run to halfway point of parking lot and return (3 burpees)

Run to end of parking lot and return (6 burpees)

Mosey to Mary

Downward dog to upward dog (x 10)

Low Flutters x 15 (IC)

Cris cross flutters x 15 (IC)

Homer to Marge to Maggie

Pretzel crunches x 10 (IC)

Upward dog into child’s pose

Shoulder stretch

Deep breaths

Moleskin:

1. The weather gods smiled on ten faithful Pax who were lucky enough to see a once in fifteen year occurrence early this morning of a “super” Blue Moon at ASEC. Super, because the moon was closer than normal, blue, because it was the second full moon of August! How lucky can you be to see such an awesome sight?!  Plus, atouch of fall was in the air, as both the humidity and temperature were lower.
2. Whoever said TP only Q’s once in a blue moon was exactly right and this was the morning

to  prove it! A good mix of core, upper body, squats, and cardio to round out a nice overall        workout.

3. Good coffeteria time at P & P as we may be settling in toour new best coffee house. So far

so good and the owner seems to like a bunch of sweaty guys hanging out in front her store a few  days a week.

4.    Thanks for allowing me to lead today. Always a pleasureand nothing better than starting

your day with F3!

Moleskin faithfully submitted by Total Package 08/31/23