A Good 60 Seconds
All All MECA BackblastsJuly 1st, 2014
20 Harrisburg PAX, including 2 FNGs, arose from the gloomy shadows because they knew what time it was. Start the clock for 60 seconds and let the pain begin.
WARM-UP (x denotes cadence):
SSH x 25
Mtn climbers x 20
Windmill x 10
Slow Merkins x 10
Squats x 15
IST x 15
THE THANG (x denotes cadence):
2 lines for Indian Run to middle school track
Curb Merkins x 5 (around the clock)
Mosey to field, line up at goal
“Minute to Win it Challenge”
Rules: Do each exercise OYO within 60 seconds or work as hard as you can for the full 60 seconds. PAX “recovers” while Q explains next exercise. And that’s it – how hard can that be?
45 merkins
Sprint 400 yards (down & back 2x) – Tclaps if you completed all of those in 60 secs.
40 old school sit-ups
Al Gore – a lot of just standing around with this one.
10 merkins, sprint 100 yds, 10 merkins, sprint 100 yds back, 10 merkins
40 plank jaxs
Bear Crawl 50 yds
Crab walk 50 yds – almost lost the Weinke on this one.
Burpee broad jumps 50 yds – now that’s a GOOD one!
Mosey to bleachers:
Peoples Chair (on fence)
45 Dips
20 Step Ups (each leg)
30 Derkins
30 Incline Merkins
Mosey back, circle up at school sign for a quick Squirm and “…wait…is that car turning?…yep, let’s go.”
Mosey over The Ridge
MARY (x denotes cadence):
LBC x 20
Rosalita x 15
COT
MOLESKIN:
- Welcome Nathan and Mike – glad to have you guys out! The saying goes…it doesn’t get easier but you get stronger. Trust me, this is very true and all the PAX will agree. Keep coming out!
- Tclaps to F3 Columbia for the inspiration with today’s beatdown. Their backblast looked good on paper. I’d say it was a success.
- Reminder: Final days to bring in your baby items for the GATE Pregnancy Resource Center. See Solo Cup or Schedule C.
- Warrior Wednesday tomorrow – running or no running (stretching instead), your choice. Launches at 0530, Harrisburg Town Hall.
8 Comments on “A Good 60 Seconds”
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Good work everybody, thanks for the opportunity to lead this AM.
So gassed after the murph and BBQ’s beat down that I just woke up… wiped the drool off my keyboard…kidding…almost. Great one!
Haha! Just think, come out to Warrior Wednesday and it won’t include any merkins…well, maybe not…
Tough one @BBQ….I had very little left for the decline merkins on the bleachers after the smoking that took place up and down the field!
Should help for the mud run though……signed up today
Great to see two more FNG’s out … hope to see you back, Nathan and Mike
Sweet, glad you’re signed up. Who else?
Good one bud…
Good lead once again. Running the Indian Run just sets me up for failure every time! Can we do that at the end next time? Then again, maybe it was just the 4 day weekend from F3!
Good work from everyone out there this morning. It was tough keeping up with everyone. I still call BS on the Burpee Broadjumps AFTER everything else we did.
Also, TClaps this thang!
Aye!