January 9th, 2024 By Hops

BB: 1/6/24

AO: OCT (at new deck)

QIC: Total Package

Pax: Spud, Mountie, Neverland, Tombstone, Private Ryan, Hops, Luthor

 

Warm-up:

Jog to Level 4 of deck

Circle up

SSH x 20

IST’s x 20

Hamstring stretch

Arm Circles

 

The Thang:

Five exercises times ten reps per exercise per floor times four floors

Level 4

Marine Corps Merkins

WWII’s

Crunchy Frogs

Slapjacks

Burpees

 

Level 3

Low Flutters

Air Squats

Mtn Climbers

Carolina Drydocks

J-Lo’s

 

Level 2

V-ups

Diamond Merkins

Brazillians

LBC’s

Starjumps

 

Level 1

Stump Jumpers

Mike Tysons

KGB’s

Brazillians

Apollo Ohnos

Run up stairs to Level 4

 

Repeat

 

Mosey to Mary

Superman Stretch

Cobra stretch

Childs pose

Arm under shoulder stretch (both sides)

Down dog

Deep Breaths

 

Moleskin:

1. Eight studs gathered at OCT in the new deck on a chilly, rainy, crappy, 34 degree Saturday morning when most were fartsacking or complaining about the weather. It was agreed we stay in the new deck the entire time and not venture out lest we expose our delicate privates to the elements.
2. This was a modified workout that had been done in years past and took the entire hour. Past notes by Q said this was a deceptively hard workout with low mileage.

Lots of chatter at the beginning and middle of workout, not so much at the end….the sign of a good one!

3. Prayers for Greensboro police officer, Catfish’s travels, and our F3 boys running in Winston-Salem
4. Coffeteria conversation lively as always and covered lots of territory this morning. This is why we love F3.
5. Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 01/06/24

Trust in the Lord with all your heart, and lean not on your own understanding.

Proverbs 3:5

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