June 4th, 2016 By Bay City Roller

Warm up:
Jog through ASEC doing High Knees, Butt Kickers, Karaoke

Jog to Physical plant parking lot
Sidewinders at hill 218

Circle Up at Physical plant
SSH x 25
Air squats x 20
Air squats with kick x 10
Mountain Climbers x 20

Jog to Beverly Hills Park
20 dips on picnic bench
20 decline merkins on picnic bench

The Thang: Jog to Beverly Hills School playground field

Sprint 80 yards , backpedal 80 yards
Rest 1 minute
Sprint 40 yards, backpedal 40 yards
Sprint 80 yards, backpedal 80 yards
Rest 1 minute
Bear crawl 30 yards up 30 yards back
Rest 30 seconds
Wheelbarrow crawl with partner 30 yards, switch partners, crawl 30 yards back

Go to playground to pull up bars for Pullup/Merkin ladder
5 pullups followed by 15 merkins
Rest 30 seconds
4 pullups-12 merkins
Rest 30 seconds
3 pullups-9 merkins
Rest 30 seconds
2 pullups-6 merkins
Rest 30 seconds
1 pullup-3 merkins

Lunge walk up concrete stairs from basketball courts to parking lot

Jog back to ASEC for Mary

Superman stretch
Alternating superman stretch
Cobra stretch into child pose into dry dock
Hamstring stretch
Crossover leg stretch

Moleskin:

Ten hearty Pax gathered on a humid, 72 degree, early June morning at ASEC for a great Saturday morning beatdown.
Today’s workout title, “Beverly Hills Sweatfest”, lived up to its name, as there were no dry shirts among us at Mary. Heat and humidity take their toll on bodies even in the best of shape and today was no exception. Everyone was noticeably dragging by the end of the workout and all Pax agreed it’s time to adjust our Saturday start time to 6:00am.
4. Don’t forget the 72nd anniversary of the D-Day invasion of Europe on Monday, June 6.
Thousands of brave men died to defend our freedom from Nazi tyranny.
5. Thanks again for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 06/04/16

Concord

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