Rabid St Bernard Still on the Loose!

Rabid St. Bernard still on the loose!

Seen in vicinity of All Saints’ Episcopal Church and believed to attack Mud Runners

Tabatas are only defense


Warm up:

Jog around ASEC parking lot doing High Knees, Butt Kickers, Karaoke, High skips

Indian Run to Physical Plant parking lot

Circle up: (Physical Plant parking lot)

  • SSH x 20
  • Imperial storm troopers x 20
  • Crossover leg stretch (hold 10 sec each leg)
  • Cotton pickers x 20

Jog back to ASEC lower parking lot via Belk’s parking lot

The Thang: (ASEC lower lot)

5 jump-ups on tire –            sprint to end of lot and back

1 jump in and out of tire – sprint to end of lot and back

1 tire flip –                            sprint to end of lot and back

Mosey to Picnic Shelter

Tabatas (20 seconds exercise, 10 seconds recover)  4 sets

4 stations

  1. Jump lunge
  2. Merkins
  3. LBC’s
  4. Alternating Supermans

Mosey to pull up bars

  • Pull ups (10)
  • Knee ups (10)


Mosey to Rock pile:

  • Lunge walk with rock w/twist – 20yds.
  • Power squat rock throw back to beginning point

Mosey to Mary (Picnic Shelter)


  • Side plank leg ups (10)
  • Homer to Marge
  • Mason Twists (20)
  • Body Bridges x 15
  • Mountain Climbers (20)
  • Balls to wall (1 Min)
  • Single leg V ups (20)
  • Plank for 1 min
  • Brazilians x 15



  1. Four faithful Pax gathered on beautiful, early fall morning at ASEC for an hour long Saturday morning beat down.
  2. Q wanted to emphasize running this morning as all Pax were Mud Run participants. Everyone did well and should be prepared for Mud Run next Saturday morning
  3. For future reference, tabatas are a killer workout and a great way to build strength and endurance. However, with less experienced Pax use longer recovery time. We were gassed except for Grover.
  4. We had a few extra minutes of Mary this morning, which the Pax audibled their favorite exercises. Note to self: If Grover audibles Brazillians, be prepared to vomit.
  5. Thanks for a great workout! See you next week.

Moleskin faithfully submitted by Total Package 9/27/14