Backblast – Concord – Saturday Morning Beatdown

Warm up:
Jog through parking lot doing High Knees, Butt Kickers, Karaoke, Goose steps, lateral shuffles

Circle up: (lower parking lot)
SSH x 25
Prisoner squats x 20
Hamstring stretch
Walkouts x 10
Marine Corps Merkins x 15

Grab sandbags go to Picnic shelter

The Thang: Picnic Shelter
Tabatas (20 seconds on 10 seconds off) 4 sets
LBC’s with bag on chest
Overhead press w/ ½ burpee
Diamond merkins over bag
Mason twists with bag

Tabatas 2 (20 sec. on 10 sec. off) 4 sets
Plank jacks over bag
Jump lunge with bag
Angel Press with bag
Figure eight drill with bag

Jog around ASEC go to pull up bars

Pull up bars:
10 pull ups
10 knee ups

Mosey to Mary (Picnic Shelter)
Homer to Marge
Side planks w/ twist (Modified J-Lo) x 10
Brazilians x 15
Freddie Mercks x 25
1 ½ minute plank

1. Five faithful Pax gathered on a wet, raw, 37 degree winter morning at ASEC for a Saturday Morning beat down.
2. Low impact but intense workout with a few new exercises using the sandbags.
3. Happy 50th birthday to Indy and best wishes for a great weeklong getaway.
4. Thanks for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 01/24/15