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
Repeato
Tire flips to halfway point of parking lot
Decline merkins rotating around tire
Repeato
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
Repeato
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
Moleskin:
- Six Pax gathered on a beautiful, chilly 25 degree morning at ASEC for a Saturday morning, low impact, Senior beat down.
- 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.
- Low impact day with almost no running but enough upper body exercises to challenge all.
- 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