Upper Body Burn


Warm up:

Jog through ASEC parking lot doing High Knees, Butt Kickers, Karaoke, Goose steps, High skips


Circle up: (lower parking lot)

SSH x 20

Prisoner squats x 20

Hamstring stretch

Arm Circles

Marine Corps Merkins x 20


The Thang: (lower parking lot)

1 tire per man

Tire Flips to halfway point of parking lot

Incline merkins rotating around tire (12, 11, 10 o’clock positions etc etc)



2 men jump through tires (30 sec)

2 men pound tire with 10lb sledgehammer (30 sec)


4 sets


Tire flips to halfway point of paking lot

Decline merkins rotating around tire



Walk to edge of lower paking lot

Bear crawl to upper parking lot (80 yards?)


Upper Parking lot

1 rock per man

Squat, curl, overhead press with rock x 20

25 yd. Lunge walk with twist with rock x 2

Rock thrusts x 4


Pull up bars

Pull ups using towel x 8



Mosey to Mary (Picnic Tables)

Decline lizard pushups x 10

Single leg squats x 10 each leg

Balls to Wall (45 sec)

Handstand pushups with partner’s help x 5

LBC’s x 25

Brazillians x 15

Plank Twists x 10

Freddie Mercks x 15



  1. Four faithful Pax gathered on a delightfully chilly, clear 29 degree morning at ASEC for a Saturday morning beat down.
  2. Emphasis on upper body today. A variety of merkins , a variation of pull-ups, and handstand push-ups were all used to test Pax’s strength. Great effort by all, as this seemed to cause no inordinate amount of pain. Keep up the good work!
  3. Still gathering items for Christmas family. Please turn in items next week.
  4. Thanks for a great workout today and allowing me to lead! Always an honor and lots of fun.

Moleskin faithfully submitted by Total Package 12/13/14

Exercise Word of the DAY:

Alabama Ass-Kickers: aka Ass-kickers. Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down. (Thanks Carrier in CLT Metro.)