November 4th, 2018 By backdraft_MECA

 

Jog to front parking lot at church:

High knees, butt kickers, karaoke

 

Circle up- Paking lot behind church at shelter

SSH x 20

Air Squats x 20

Hamstring stretch

Arm circles

 

Stay at parking lot behind church

The Thang:

35lb cinder block full body workout

10 exercises times 10 reps per exercise

Squats

Curls

Overhead press

Skull crushers

Diamond merkins

Mtn. climbers

Calf raises

One legged squat/pistol squat

Jump overs

Manmakers

 

1 mile Indian Run around hospital loop back to ASEC

 

Repeat 10 Cinder Block exercises

 

Jog to Pull up bars

Pull ups x 10

Merkins x 25

 

1 mile Indian run around hospital loop back to ASEC

 

Mosey to Mary

Low flutters x 20

Cris-cross flutters x 20

Eddy Mercks x 20

KGB’s x 20

Crunchy frogs x 20

Superman stretch

Swimmers stretch

Cobra into Child’s pose

Down dog

Deep breaths

 

Moleskin:

1. Twelve faithful Pax gathered at ASEC on a cool, crisp, 43 degree, autumn morning. Great weather for a work out and a very strong showing for a Saturday!
2. This workout emphasized quality repetitions of all body parts plus cardio with two one mile Indian runs. Good thing Hipbone was here today, as he appreciates a good cinder block workout. Amazing the variety of exercises you can do with them. A very chatty group today, which is fine, as most of their energy was absorbed by the Pax. Very good overall workout  and excellent effort by all! Kudos to Spud for hanging tough despite an injury and to Grover for his assistance. Popeye keeps getting stronger and should be ready for BRR by next September! Indian Runs were probably more than a mile but who’s counting? Nice cameo appearance by Exit 54. Come back more often! Good coffeteria time at Groundworks. Thanks for buying this time Grover and El Ab!
3. This November is Q’s fifth anniversary of membership in F3 and I must say it has been a wonderful, life-changing experience to be associated with such a fine bunch of knuckleheads! While I enjoy the challenging bodyweight workouts we design each morning, it’s the comradery and friendships I appreciate the most. We all understand that each day is a gift from God and strive to make our world a better place. It’s an honor to be associated with such a group of outstanding men!

4.    Thanks for allowing me to lead today. Always a pleasure.

 

Moleskin faithfully submitted by Total Package 11/03/18

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