Summer Sampler
All All MECA BackblastsJuly 26th, 2014
Summer Sampler
Lots of Morning Fun!
Warm up:
Jog around ASEC parking lot doing High Knees, Butt Kickers, Lateral Slides, Karaoke
Run to Physical plant parking lot with sidewinders up physical plant hill
Circle up: (Physical plant parking lot)
SSH x 20
Prisoner squats x 20
Squat jumps x 15
Arm circles x 15 (each direction)
Walkouts x 15
Donkey kicks x 10
Crossover leg stretch(hold 10 sec each leg)
Jog to Mall parking lot
The Thang:
40 yard suicide drill w/burpees
Go 10 yards-4 burpees
20 yards-3 burpees
30 yards-2 burpees
40yards-1 burpee
Jog to ASEC lower parking lot
2 minute max out drill
Half Pax do as many merkins in 2 min before failure
Half Pax do out-in-out tire jumps for 2 min before failure
Switch
Mosey to upper parking lot (Rocks)
Goblet Squat x 20
Goblet Press x 20
Goblet Curl x 20
Pull ups x 6
Repeato
Picnic Shelter
1 legged squats x 10 (each leg)
Balls to wall (45 Sec.)
Reverse Bear Crawl up small hill behind church.
1 burpee on top of hill
Bear crawl back down hill
Mosey to Mary:
LBC x 20
Brazilians x 15
Homer to Marge
Plank for 1 min
Light stretching
Moleskin:
- Seven faithful Pax gathered on an exceptionally humid, foggy, 70 degree morning at ASEC for a Saturday morning beat down.
- Cudos to Grover for finding the Pax at the Mall Parking lot ten minutes into the workout. He knows where to look!
- PTO is trying to begin a trend for Saturday workouts by riding his bike this morning. We all noticed he bummed a ride home. Not sure if this trend will continue.
- Cujo questioned why SSH’s and LBC’s are always performed at Concord F3 workouts. The Pax agreed it was tradition but when Cujo is Q he would have the power to change all that.
- Not a dry spot on ASEC brick pavers during Mary on this brutally humid day but everyone did well.
- Our thoughts and prayers are with Indy as he and family travel to France for a fortnight.
- Thanks for a great workout! See you next week.
Moleskin faithfully submitted by Total Package 7/26/14