February 9th, 2024 By Neverland

Q : Total Package
Pax : Tombstone, Marlboro, Crabgrass, Lex, Mayweather(at coffee)

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

Circle up- Lower parking lot at ASEC
SSH x 20
IST’s x 20
Hamstring stretch
Arm Circles

Jog to bridge on Lake Concord Rd
20 dips

Jog to Hill 218 for Station #1
10 to 1 ladder at Hill 218
Squats/V-ups

Jog to Belk parking lot
Station #2
Four corners workout
Corner 1- 30 merkins
Corner 2- 30 WW2’s
Corner 3- 30 Jump squats
Corner 4- 30 LBC’s (IC)

Repeato

Jog back to ASEC for Mary

Low flutters x 15
Cris cross flutters x 15
Back bridges x 5
Superman stretch
Ironman stretch
Swimmer stretch
Upward dog into child’s pose into down dog
Deep breaths

Moleskin:
1. A chilly 28 degrees greeted a sparse but enthusiastic group of studs who decided to defeat the fartsack on this winter morning and start the day off right. Even the constant mention of Waffle House would not deter this boisterous band of F3 brothers!

2. Hill 218 was calling as Q had not used our favorite hill in quite awhile. Never mind the slight layer of frost that made footing a bit treacherous. No asses were busted, so no apology needed here. Overall, a good mix of upper body, core, and legs to get a good burn.

3. We prayed for Marlboro’s brother-in-law, Patra McAfee, and Crabgrass. Good coffeteria time as usual at Press N Porter as many topics were covered and problems solved.

4. Thanks for allowing me to lead today. Always a pleasure and nothing better than starting your day with F3!

Moleskin faithfully submitted by Total Package 02/08/24

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