Summer Solstice Sizzler

Warm up:

Jog through parking lot doing High Knees, Butt Kickers, Karioke, Goose steps

Jog to parking lot above Hill 218 with run up and down physical plant stairs first

Circle up: (Hill 218 parking lot)

SSH x 25

Jumping lunge x 20

Arm circles

Walkouts x 10

Squat jumps x 10

Peter Parkers(Geckos) 20 yds

Superman hold

Side plank scissors x 10 each leg

Bear Crawl down Hill 218

Dips on rail x 15

Jog back to ASEC

The Thang: (Lower Parking lot)

40 yd Tire Flip with jump in/out after each flip

Tire flip back to beginning

3 man tire press x 3

Decline pushups around tire

Mosey to Rock Pile

20 yd lunge walk with rock w/twist

20 yd reverse lunge walk with rock w/twist

Squat, curl, overhead press w/rock

Mosey to pull up bar

Pullups x 5       (2 sets)

Kneeups x 5     (2 sets)

Mosey to Mary (Picnic Table)

Balls to wall (30 sec)

Situps w/partner x 30

Alternating Supermans x 10

Frog crunches (Audible by BCR)

LBC’s x 25


1. Six faithful Pax  gathered on a wonderfully humid, 72 degree morning for a Pre-Summer

Solstice  beat down.

2. Great to see Catfish back from vacation and hear stories of the “Corn Palace” in South

Dakota. Everyone agreed the Corn Palace is now a “must see” and began making plans for

next year’s vacation

3. Not a dry shirt today as humidity caused prolific perspiration from entire Pax. Photon and

Sundrop both getting stronger with each workout. Keep up the good work!

4. Keep Catfish’s family in your prayers as his Grandmother passed yesterday.

5. Thanks for a great workout and allowing me to lead today after a long break to recover from

nagging injuries.

Moleskin faithfully submitted by Total Package 06/20/15