Warm up:
Jog through parking lot doing High Knees, Butt Kickers, Karaoke, lateral shuffles
Circle up: (lower parking lot)
- SSH x 25
- Air Squats x 20
- Hamstring stretch
- Merkins x 25
Indian Run to Hospital Parking deck
The Thang: Hospital Parking deck:
Station at bottom and top of each stairwell. 3 rounds
- Station 1: V-ups x 10
- Station 2: 5 burpees
Lateral shuffle over top deck, high skips back
- Station 3: LBC’s x 25
- Station 4: Mason Twists x 20
Jog to Belk parking lot
- 40 yard Suicide between three light poles – 3 burpees
- 80 yard Suicide – 2 burpees
- 120 yd. Suicide- 1 burpee
Jog back to ASEC
- 40 yd. bear crawl to upper parking lot
Jog to Pull up bars:
- 8 pull ups
- 8 Merkins
Mosey to Mary (Picnic Shelter):
- Sit ups on picnic table x 25
- Balls to wall (hold 45 sec.)
- Homer to Marge
- Side planks w/ twist (Modified J-Lo) x 10 (Catfish audible)
- Brazilians x 15
- Freddie Mercks x 20
- Mountain Climbers x 20(Grover audible)
- Knee over ankle stretch (30 sec)
Moleskin:
- Ten faithful Pax gathered on a beautifully crisp, 26 degree winter morning at ASEC for a Saturday Morning beat down.
- Probably the best attended Saturday in a long time!
- Q decided to incorporate more running in today’s workout in an effort to prepare for the F3 Mud Run in April. Cumulative total estimated at 2.5 miles
- Parking deck workout didn’t take as long as expected so the Belk parking lot suicides were thrown in as an audible. Hope everyone enjoyed it!
- Thanks for a great workout and allowing me to lead today!
Moleskin faithfully submitted by Total Package 02/07/15