December 20th, 2014 By Hipbone

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

Walkouts x 10

Arm Circles

The Thang: (lower parking lot)

1 tire per man

Tire Flips to halfway point of parking lot

Incline merkins rotating around tire

Repeato

Tire flips to halfway point of parking lot

Decline merkins rotating around tire

Repeato

Walk to edge of lower paking lot

Bear crawl halfway to upper parking lot (40 yards?)

Crab walk other half to upper lot (40 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

Pull up bars

Pull ups x 8

Knee ups x 8

Mosey to Mary (Picnic Tables)

Sit ups on picnic tables x 25

Single leg squats x 10 each leg

LBC’s x 25

Freddie Mercks x 15

Mason(KGB) twists x 25

Plank 1 min.

Brazillians x 15

Plank Twists x 10

Moleskin:

1. Two youthful Pax gathered on a drizzily, overcast, 40 degree morning at ASEC for a Saturday morning , over 50 year old beat down.
2. In honor of the Costanza family holiday, “Festivus”, ie. Seinfeld, a variety of merkins , tire flips, pull-ups, bear crawls, and crab walks were all used to test Pax’s strength. Great effort by both cincugenerians, as we wondered where the rest of the Pax were this morning. Good morning to fartsack I guess!
3. Still gathering items for Christmas family. Please turn in items by Tuesday, December 23^rd of 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 12/20/14

Concord

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