Senior Saturday

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

Shoulder Shrugs

The Thang: (lower parking lot)

1 tire per man (Bronx Bomber and MaBell shared)

Tire Flips to halfway point of parking lot

Incline merkins rotating around tire


Tire flips to halfway point of parking lot

Decline merkins rotating around tire


Walk to edge of lower parking lot

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

Crab walk other half to upper lot (40 yards)

Pull up bars

Pull ups x 10


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

Side Plank w/scissor kick x 10 each side

Brazillians x 15

Plank Twists x 10

W- ups x 20 (Cupid audible)

Mountain climbers x 20(Holy Cow audible)

Alternating supermans



  1. Six Pax gathered on a beautiful, chilly 25 degree morning at ASEC for a Saturday morning, low impact, Senior beat down.
  2. Great to meet and workout with some of our new members! Welcome to Bronx Bomber, Catfish, and Ma Bell. Three great additions to the Concord F3 Brotherhood.
  3. Low impact day with almost no running but enough upper body exercises to challenge all.
  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 01/10/15