*CENSORED* for the 2.0s
All All MECA BackblastsDecember 2nd, 2014
15 men woke to work this AM. Lots of pre-workout mumble chatter. Talks of burpees, Andy Griffith, and obscene mountains (@SoloCup has pictures and willing to share if you want’em). Think the saying goes, #gottashowtoknow. With all that out of the way, the beatdown could commence.
WARM-UP (x = cadence):
Mosey to stop sign and perform 10 Burpees OYO
Mosey to middle school track, stopping to perform…
SSH x 25
Windmill x 15
Merkins x 15
Mountain Climbers x 15
THE THANG (x = cadence):
Dirty MacDeuce
Merkins x 12
Squats x 12
Low Flutter x 12
Lap around track (400m)
Diamond Merkins x 12
Lunges x 12
Freddie Mercury x 12 (per leg)
Lap around track (400m)
Wide Merkins x 12
Mtn Climber x 12
W x 12
Lap around track (400m)
Knerkins or Church Norris Merkins x 12
Burpees 12 OYO
LBC (elbows touch knees) x 12
Lap around track (400m)
Burpee Chaser (partner up)
P1: Jog at 50-60%
P2: 5 burpees, catch P1
Flapjack when caught – plank after 1 lap
Mosey back through parking lot. *10 burpee extra credit for the faster PAX*
NEW!!! The Dan Taylor (i.e. Lt. Dan, make the PAX feel they “ain’t got no legs”)
The brother to the Jack Webb.
1 Squat, Alt Lunge x 2
2 Squats, Alt Lunge x 4
3 Squats, Alt Lunge x 6
4 Squats, Alt Lunge x 8
5 Squats, Alt Lunge x 10
MARY (x = cadence):
Makhtar N’Diayes x 20 (10 each arm)
JLo x 15
Low Dolly x 10
Squirm x 15
LBC (elbows touch knees) x 15
COT
MOLESKIN:
- Tclaps to the entire PAX for putting up with YHC today. Didn’t realize how much running was on the #Weinke until we finished and the watch said 2.57 miles. You’re welcome @Gamma? Could of done the MacDeuce at the high school track but gates were locked. But less running would have meant more time for burpees.
- Around 42 burpees completed this AM (including the burpee extra credit). That’s nearly half way to today’s goal. Know of @SoloCup, @Banjo Boy, @Gapper, and @Titlelist taking part in the 100 burpees /day the whole month of December. Who else?
7 Comments on “*CENSORED* for the 2.0s”
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I pulled this workout from the F3 Harrisburg archives (June 2013), but added my own flavor to it. I was feeling it by the end, hope you were too. Thanks for joining me in the gloom guys and allowing me to lead.
And here I was sharing a fond memory of my Grandfather with my F3 brothers…..
Awesome workout, needed more Burpees.
Thanks for all you do.
Thanks, I’ve made note of the additional burpees in the future.
High intensity for a Tuesday; enjoyed it. Thanks for the excellent lead as always @BBQ.
@BBQ, awesome workout, even with an #awfullottarunning. Also learned a few things this morning:
1. The Dan Taylor sucks, especially after 2.57 miles.
2. You can’t order just one grit.
3. Solo Cup’s Granfather said what others only thought about saying.
Thanks for the solid workout @BBQ! Diamond Merkins in cadence = tough.
@Othello and I were just talking this morning on how it wouldn’t hurt to mix in a run on Weds in lieu of broga… thanks to the leg beat down this morning, broga will be just right tomorrow.
BBQ, nice work… You should run more, I felt as if I hadn’t run at all… Kidding!