Tribute to the “Core”

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May 28th, 2025 By Spud

Four days early, In honor of Memorial Day 2025

Q : Total Package

Pax : Spud, Neverland, Tombstone, Trick Daddy, Phidippedes

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

Circle up lower parking lot at ASEC:

SSH x 30

IST’s x 20

Hamstring stretch

Arm rotations

Station 1 at ASEC pullup bars

The Thang:

Mini Murph (as a group)

15 squats

10 merkins

5 pullups

Jog a lap around ASEC (0.6 miles)

Repeato x 3 rounds

Station 2 at Upper parking Lot

“Core” heavy exercises this morning

Freddie Mercks x 15(IC)

Windmill merkins x 10

J-Lo’s x 10(IC)

Crunchy Frogs x 15(IC)

LBC’s x 15(IC)

WW2’s x 15

Jog to entrance of ASEC parking lot off Lake Concord Rd.and back (0.3 miles)

Repeato x 3 rounds

Jog to OTC for Mary

Low Flutters x 15 (IC)

Cris cross flutters x 15 (IC)

Back Bridge x 5

Superman

Ironman

Aquaman

Upward dog into child’s pose into downward dog

Deep Breaths

Moleskin:

1. Six strong men gathered at ASEC on an unusually chilly, 58 degree Thursday morning before Memorial Day to give Tribute to the “Core” and fallen Navy Seal Mike Murphy (The Murph). This workout was a scaled down version of both previously done in years past, but yet appropriate for the upcoming Memorial Day holiday.All muscle groups were used this morning along with anadequate amount of cardio. Nice to see Phidippedes emerge from the gloom this morning after running a few miles to join us minutes before launch. Amazing.

2. It is fitting we remember the sacrifices and dedication by all our fallen servicemen and women to preserve our precious freedoms on this Memorial Day weekend, especially on the 80th anniversary of VE Day on May 8, 1945. We pray we never take these freedoms for granted and it’s up to all us who know, and understand history to keep these stories of sacrifice alive. Thanks for allowing me to lead you fine men today!

Moleskin faithfully submitted by Total Package 05/22/25

F3 MECA

F3 MECA

Tribute to the “Core”