Saturday Morning Sampler

Warm up:

  • Jog through ASEC parking lot doing High Knees, Butt Kickers, Karaoke, Goose steps
  • Indian Run to Physical plant
  • Run up and down stairs

Circle up: (Physical plant parking lot)

  • SSH x 20
  • Prisoner squats x 20
  • Hamstring stretch
  • Arm Circles
  • Merkins x 25

Jog back to ASEC lower parking lot

The Thang: (lower parking lot)

Tabatas, 4 stations (20 sec on 10 sec rest x 4):

  • 3 tire jumps in a row
  • X sprints
  • High jacks
  • Burpees


Tabatas at pull up bars, 4 stations (20 sec on 10 sec rest x 4):


  • Pulls ups
  • Mason twist with rock
  • Jump lunge
  • Overhead press w/1/2 burpee



Mosey to Mary (Picnic Tables):

  • Dips x 20
  • Decline lizard pushups x 10
  • Single leg squats x 10 each leg
  • Balls to Wall (30 sec)
  • LBC’s x 25
  • Brazillians x 15
  • Plank Twists x 10
  • Freddie Mercks x 15(audible by Cupid)



  1. Five faithful Pax gathered on a beautifully chilly, 32 degree fall morning at ASEC for a Saturday morning beat down.
  2. A special welcome to Sugar, an F3 brother who visited us from Moss Creek this morning!
  3. Great effort by Pax today. Tabatas are always a good workout and this morning was no exception. Photon getting stronger. Keep up the good work!
  4. Thanks for a great workout today, boys, and allowing me to lead!

Moleskin faithfully submitted by Total Package 11/08/14