TP’s Saturday AM Beatdown

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)


  1. Ten faithful Pax gathered on a beautifully crisp, 26 degree winter morning at ASEC for a Saturday Morning beat down.
  2. Probably the best attended Saturday in a long time!
  3. 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
  4. 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!
  5. Thanks for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 02/07/15