October 20th, 2024 By Neverland

F3 Backblast   10/19/24

OTC

Old Man Workout

Low on running, total body workout

 

Q :  Total Package

Pax : Neverland, Scooter, Catfish, Spud, Popeye, Private Ryan

 

Warm up:

Jog Carolina Courts

 

Circle up:

SSH x 20

IST’s x 20

Hamstring stretch

Walkouts

Arm Circles

 

Station #1   Carolina Courts parking lot

Marine Corps Merkins x 10

WW2’s x 10

Crunchy Frogs (IC) x 10

Slapjacks (IC) x 10

Burpees x 10

Low Flutter (IC) x 10

Air Squats x 10

Mtn Climbers (IC) x 10

Carolina Drydocks x 10

J-Lo’s (IC) x 10

 

Jog to top of New Deck

 

Station #2 – Four Corners of New Deck

Mike Tysons x 10

Lunge walk to next corner

Air Squats x 10

Shuffle to next corner

LBC’s x 10 (IC)

Lunge walk to next corner

Brazillians x 10 (IC)

Lunge walk to next corner

 

Repeato x 2

Jog to Level 1 of New Deck via stairs

Station #3

Marine Corps Merkins x 10

WW2’s x 10

Crunchy Frogs (IC) x 10

Slapjacks (IC) x 10

Burpees x 10

Low Flutter (IC) x 10

Air Squats x 10

Mtn Climbers (IC) x 10

Carolina Drydocks x 10

J-Lo’s (IC) x 10

 

Jog to Old Deck top level

Station #4

Four Corners of Old Deck

Mike Tysons x 10

Lunge walk to next corner

Air Squats x 10

Shuffle to next corner

LBC’s x 10 (IC)

Lunge walk to next corner

Brazillians x 10 (IC)

Lunge walk to next corner

 

Jog back to OCT

Move cinder blocks from behind new gate to a new location in front of gate

 

Mary at OTC parking lot:

3 Minute plank

 

Moleskin:

1. Near perfect weather conditions greeted the Magnificent Seven pax who defeated the fartsack and showed up to experience the Old Man workout which consisted of a good blend of total body exercises and low mileage (1.9 miles by Q’s watch). The goal was to preserve the body for a longer afternoon run at Southern Strain Brewery and refreshments afterwards. Quite a chatty bunch, but much catching up and stories to tell made the morning go by quickly. 
2. Catfish took the initiative and found a way inside a brand new fence at OCT meant to protect the HVAC units but stranded our cinder blocks inside with no way out. We transferred the blocks from inside to outside the fence as part of our workout
3. Prayers were said for Cat’s new granddaughter, Neverland’s frat brother who passed away, and Q’s friend Colin who also passed. The cycle of life continues with births and deaths, but our one constant is the love of God. We pray for all those in Western NC still recovering from Hurricane Helene. 
4. All attended coffee and arrangements made for the afternoon run at Southern Strain today.   

 

Moleskin faithfully submitted by Total Package   10/19/24

 

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