The Fab Four

All BackBlasts Backblasts

March 2nd, 2025 By Spud

Q : Total Package

Pax : Spud, Neverland, Phidippedes

Warm up:

Jog to Belks at Carolina Mall

Circle up:

SSH x 20

IST’s x 20

Hamstring stretch

Arm Circles

7 to 1 Ladders

Station 1 at Belks parking lot

Dips on planter, jog to lightpost 30 yards away for squats

Station 2 at Pennys parking lot

Step-ups on planter, jog to lightpost 20 yards away for merkins

Modify to 5 to 1 ladder

Station 3 at old Sears parking lot

LBC’s , jog to lightpost 20 yards away for burpees

Station 4 at Food Court

WW2’s at Food Court, jog to lightpost 20 yards away for Starjumps

Mosey to Mary at ASEC

Low Flutter x 15

Cris cross flutter x 15

Superman into ironman into swimmer

Upward dog into downward dog into child’s pose

Shoulder stretch both sides

Deep Breaths

Moleskin:

1. I call this group the Fab Four because they were apparently the only studs left who weren’t too sore or too tired from training for the Land O Lakes this Thursdaymorning who wanted to improve their minds and bodiesby defeating the fartsack and getting down to it.

2. Light running and an easy ladder made for not so brutal beatdown to give Spud and Neverland a chance to rest those tired legs and be ready to run on Saturday. An unexpected cameo appearance by Phidippedes’ was quite a surprise this morning. He had already run a few miles when he jogged up to ASEC at 5:29am. We wouldn’t expect anything less!

I predict he’ll still be doing F3 in his eighties!

3. Coffee at P & P. Remember the old saying, “Those who drink coffee together, stay together!” Was that Yogi Berra?

Moleskin faithfully submitted by Total Package 02/27/25

F3 MECA

F3 MECA

The Fab Four