October 20th, 2024 By Neverland

F3 Backblast 10/17/24
ASEC
5:20am: warm the body
5:30am: get to it

Q : Total Package
Pax : Spud, Lex Luthor, Neverland


Jog around ASEC parking lot doing high knees, butt kickers, karaoke

Circle up – lower parking lot
SSH x 20
IST’s x 20
Hamstring stretch
Arm circles


The Thang:
Partner up at ASEC Lower Parking Lot
Ten exercises times fifty reps per exercise (with partner). 500 total reps per team. One partner runs to end of parking lot and back. Return to buddy doing exercises. Switch

10 exercises times 50 reps per exercise
Windmill merkins x 50
LBC x 50
Jumping Lunge x 50
Freddie Merck x 50
Low Flutters x 50
V-ups x 50
KGB x 50
Mtn Climbers x 50
Carolina Drydocks x 50
Starjumps x 50

Repeato

Mosey to Mary
Pidgeon stretch
Cobra into childs pose into shoulder stretch
Downdog stretch
Deep breaths



Moleskin:
The Fearsome Foursome gathered at ASEC on a comfortably chilly 38 degree morning for a recycled, impromptu workout concocted by the old man in a rare weekday Q. Small numbers but a quality overall body workout with not too much running.

Prayers given to NC hurricane victims and many others around our country suffering from hurricane damage.

Good conversation and coffee as always at P & P, which is the real reason we all do this! Remember to come to Southern Strain this coming Saturday afternoon, October 19, from 4-6 to run a few miles and get a brew afterwards. Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 10/17/24

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