October 20th, 2025 By Fire Chicken

Q : Total Package
Pax : Spud, Brickyard, Neverland, Homeland, Gooney, Tombstone

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

Circle up lower parking lot
SSH x 25
IST’s x 20
Hamstring stretch
Arm circles

The Thang:
Old School stay at ASEC with a little running workout

Station #1 – at Lower Parking Lot
Plank (One minute)
Mtn. Climbers (15 IC)
Peter Parkers (10)
Suicide Burpees (10)
Squats (15)
Jog to pullup bars

Station #2 – at Pullup Bars
Knee ups x 10
Pullups x 10
Bear crawls (up and down small hill x 2)
Mosey to Blocks

Station #3 – at Cinder Blocks
Cinder Block exercises at ASEC
Squats (10)
Rows (10)
Curls (10)
Overhead press (10)
Skull crushers (10)

Jump overs (10)
Manmaker (10)

Mosey to Mary
Low flutters x 15
Six inches
Cris-cross flutters x 15
Eddie Mercks
Superman stretch
Iron Man stretch
Cobra into Child’s pose
Down dog
Deep breaths

Moleskin:
1. The Magnificent Seven of Concord’s finest Pax gathered at ASEC on a cool, autumn-like, 55
degree morning. This workout emphasized quality repetitions of all body parts with very
little cardio as most were either tired of running or recovering from injuries. Throw in a few
cinder blocks for good measure and you’ve got a good sweat for a 45 minute workout.
2. Spud did a great job avoiding a sleeping homeless dude on the sidewalk close to Lake
Concord Rd this morning. Never seen that in twelve years of F3. Hope we didn’t wake the
dude up and he had a good day.
3. Always a pleasure leading you fine men!

Moleskin faithfully submitted by Total Package 10/16/25

Backblast

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