September 2nd, 2018 By Hipbone

Warm up in church parking lot:

High knees, butt kickers, karaoke

Circle up- Lower Lot

SSH x 20

IST’s x 20

Hamstring stretch

Stay at Lower lot for Station #1

The Thang:

Ten exercises times ten reps per exercise (100 reps per station)

100 reps times ten stations equals one thousand reps!

Seems easy……..not bad until Station #5. Optional curse words after Station #6

Too tired to curse after Station #7. Just happy to make Station #10 without falling out!

Marine Corps Merkins

WWII’s

Crunchy Frogs

Slapjacks

Burpees

Low Flutters

Air Squats

Mtn Climbers

Carolina Drydocks

J-Lo’s

Station #1 Lower Parking Lot

Station #2 End of Lower Parking Lot                                    (Repeat 10 Exercises)

Station #3 Middle of Parking Lot                                           (Repeat 10 Exercises)

Station #4 Top of Parking Lot                                                  (Repeat 10 Exercises)

Station #5 Top of Parking Lot next to rock pile                    (Repeat 10 Exercises)

Station #6 Parking Lot behind church-lower                        (Repeat 10 Exercises)

Station #7 Parking lot behind church-upper                        (Repeat 10 Exercises)

Station #8 Picnic Shelter                                                                    (Repeat 10 Exercises)

Station #9 At Pull up bars on grass                                      (Repeat 10 Exercises)

Station #10  Lower Parking Lot                                             (Repeat 10 Exercises)

Mosey to Mary

Superman Stretch

Alternating superman stretch

Cobra stretch

Childs pose

Arm under shoulder stretch (both sides)

Down dog

Moleskin:

1. Four faithful Pax gathered at ASEC on an outrageously humid, 72 degree Saturday morning to test their mettle with the thousand rep challenge.
2. This workout took the entire hour and had never been done as far as the Q knew. It turned out to be a real gasser!
3. At Station #9, we substituted ten pullups for ten mountain climbers just to change things up a bit, and get a little upper body work in. Pax was small in number today but determined to meet the thousand rep challenge. Good job today, boys!
4. Q would like to lobby for either a porta potty or key to ASEC so we can use the bathroom if needed. Just in case any of our Pax gets the urge to use the woods to answer nature’s call a few minutes before launch time. Never can tell when that might happen!
5. Prayers continue for Frostbite’s friend and Homeland’s uncle, who are dealing with cancer. BRR starts Friday morning! All BRR runners will probably have withdrawal syndrome after next weekend, gain 50 pounds due to lack of running and excessive beer-drinking!
6. Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 09/01/18

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