January 22nd, 2018 By backdraft_MECA

ASEC
6:50: talk about who didn’t show up for Frostbite’s snowy Q on Thursday
7:00: commence fun

Warm up:
Jog through upper parking lot doing High Knees, Butt Kickers, Karaoke, goose steps
Jog to Physical plant parking lot
Circle up: (Physical plant parking lot)
SSH x 25
Air squats x 20
Squats w/kick x 10 each leg
Windmills x 15
Hamstring stretch
Jog to Hospital Parking Deck Third Floor
The Thang:
Hospital Parking Deck Third Floor
1 Pax runs lap around 3 rd floor of parking deck while group does exercises together. Switch
exercise every time a lap is completed. Next Pax runs lap. Three rounds
Ten Exercises:
WW2’s
Jumping Lunge
Merkins
Burpees
V-ups
Plank
Squats
LBC’s
Brazillians
Side plank w/leg scissors
Jog back to ASEC to pullup bars
2 sets of 10 pullups

Mosey to Mary
Superman stretch

Cobra
Child’s pose
Shoulder stretch
Upward dog
Deep breaths
Moleskin:
1. Eight hearty Pax gathered at ASEC with their tails between their legs for a Saturday
redemption workout after a disgraceful display of fartsacking Thursday morning. Who cares
if 5 inches of snow was on the ground and conditions were treacherous?
2. A brisk 25 degree temperature and small pockets of black ice did not deter the Pax from
participating in a good overall body workout in the hospital parking deck. Lots of good
chatter today and Frostbite didn’t seem too pissed from having no one show Thursday
morning. Q was amazed at EL Ab’s knowledge of the condition of the Concord rest stop on I-
85 and would not be surprised if he suggested moving the AO there on his next Q. Great
time at coffeteria as all eight Pax showed.
3. Thanks for a great workout and allowing me to lead today!
Moleskin faithfully submitted by Total Package

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