19 of MECA’s finest posted for a chilly and invigorating beat down today on the somewhat frozen tundra at MCC for last call. YHC picked up the Q at last minute for a chance initiate some pain at soccer goal stations this morning.
Here we go: Disclaimer
Mosey to open parking lot area for :
SSH, MC, CP, WM, IST x12 IC
BLIMPS: 5-30 reps: Burpees, Low Lunges 10 per leg, ISW, Wide Stance Merks, Plank Jacks, Squats
Quick mosey to the somewhat frozen soccer field for 4 corners of pain – Using the soccer goals as pain stations the PAX enjoyed a 5-10-15-20-15-10-5 ladder.
Starting out with a suicide run to the end line -mid line – end line and back then to Pain Station 1 ( PS1) : Carolina Dry Docks then run backward to:
PS2: for Low and slow squats then Karaoke to:
PS3: for offset arm Merkins then run backward to:
PS4: for Jacknives or V Crunches – then repeat with a suicide run then back to PS1… up to 20 then back down.
Mary from the 12 to wait for the 6 to finish up.
Mosey to the outhouses for peoples chair with each PAX taking a turn running around the frozen terrain.
Mosey to the big hill for a potential hill climb — but called an audible with the frost like conditions…
Partner up at the bleachers for the 300 reps per partner team: 100 incline merks, 100 dips, 100 decline merks, while other partner runs to blue Frisbee – for 5 sumo squats then run back … switch.
slow mosey to opposite parking then a JAILBREAK call out to pkg lot for Mary – mostly led by the Pax
LBC – Dutch
Urlacher – Homer to Marge or variation therof
Major Pain – Low Flutter
Glock – Squirm
Conchito- Merkins without end!
Smokey – Circle Merk
Naked moleskin: – great push by all today men – good push by all on the pain station ladders and team work on the partner 300. Always a great group to be a part of!
Remember to get your sign ups completed for the Mud Run – by EOD today. Thanks for the reminder Bos.
Go Ruck – get signed up for this one too if interested. see info from Weazel Shaker e blast.