February 18th, 2018 By Bay City Roller

Warm up:

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

Circle up at lower parking lot

SSH x 20

Air squats x 20

Cotton pickers x 20

Windmills x 15

Hamstring Stretch

Merkens x 20

 

The Thang

4 Mile Run with Pain Stations

Beginning at ASEC lower parking lot run to Beverly Hills Park tennis courts

 

Pain Station #1 at Beverly Hills Park tennis court

Plank (1 min)

Mtn climbers x 10

Brazillians x 10

Windmill merkins x 20

 

Jog to Pain Station #2

 

Pain Station #2 at Uhwarrie Bank parking lot (Brief distraction while ladies ran by)

LBC x 20

KGB x 20

Crabber-walkies x 20

Barishnikoffs x 20

 

Jog to Pain Station #3 at Wilmar Baptist Church

Apollo Ohno’s x 20

Star Jumps x 15

 

Jog to Pain Station #4

Sprint one city block on Wilmar Street (about 1000 ft. or 1/6 mile)

 

Pain Station #4 at New Bank at corner of Church St. and Lake Concord Rd

10 Burpees

 

Jog back to ASEC

 

Mary

Freddie Mercks x 20

Cobra into Child’s pose into upward dog

Pigeon stretch

Deep breaths

 

Moleskin:

 

1. Eleven hearty Pax defeated the fartsack and gathered on a perfect, cloudy, 49 degree February morning for running at ASEC. Lots of chatter today as the Pax was psyched for a challenging four mile run with pain stations. Emphasis on legs with jogging, sprinting, and core exercises. Nice crowd for a Saturday in February!
2. Nice to see Deertick sporting his new “Terra Green” hoodie to match Look Me Up. He claims it makes him run faster while making a fashion statement as well. Speaking of fashion statement, Private Ryan and Frostbite wore matching Charlotte workout jackets much to the envy of El Ab and Psycho T who offered to trade their Wake Forest and Carolina jackets but were rejected. Luthor, Hops, and KGB donned matching sequined workout suits this morning as all apparently were influenced by male figure skaters in the Winter Olympics. Anvil looked manly as usual with his Mt. Pleasant HS Physical Education t-shirt. Q’s high dose of Alpha King testosterone supplement allowed him to keep up with the thirty and forty year olds today. Hope it doesn’t shrink testicles. Deertick wanted to make sure a true story of a high school running back from Virginia who bull-dozed and embarrased Fire Chicken made it into the backblast today so here it is, Tick!
3. Opportunity to help a charity to fight colon cancer. No bull****.  

         Get Your Rear in Gear 5K in Charlotte at Independence Park at 8:15am on March 3, 2018

All money goes to fight colon cancer. A friend’s son, Robert Blanton, age 26, is currently              undergoing chemotherapy for colon cancer. Please run or donate if you are able.

              Website: coloncancercoalition.org/charlotte

3.   Thanks again for a great workout and allowing me to lead you fine men today!

 

Moleskin faithfully submitted by Total Package 02/17/18

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