Skinner Birthday Blast
All All MECA BackblastsSeptember 1st, 2015
1.0 BACKBLAST WARM-UP:
- Mosey to rehabilitation parking lot
- Side straddle hops x 20
- Cotton pickers x 20
- Hillbillies x 11
THE THANG: 2-3 minutes of brisk running around mall, hospital and ASEC with stops to do sets of arm, core, and leg exercises. Stops went as follows:
- Dips x 20, Freddy Mercs x 20, and Curb Hops x 20
- Dips x 20, Freddy Mercs x 20, and Curb Hops x 20
- Dips x 11, Freddy Mercs x 11, and Curb Hops x 11
- Merkins x 20, LBCs x 20, Air squats x 20
- Merkins x 20, LBCs x 20, Air squats x 20
- Merkins x 11, LBCs x 11, Air squats x 11
Get a Rock 7. Rock Benches x 20, Sit Ups with Rock x 20, Lunges with Rock x 20 8. Rock Benches x 20, Sit Ups with Rock x 20, Lunges with Rock x 20 9. Rock Benches x 11, Sit Ups with Rock x 11, Lunges with Rock x 11 Put away rock and mosey to MARY
2.0 BACKBLAST WARM-UP:
- 5 Air squats
- 5 Walk outs
- Merkins x 10
- Paleo squat for 1 min
- Light mosey around parking lot
THE THANG: Ring of Fire with Stones
- Run two revolutions with stone over head
- Three exercises are done with 15 reps per, emphasizing muscle groups (upper body, core, lower body)
- Rinse and repeat going to 10 reps – 35 minute sweat test with scattered 20 second recoveries
List of exercises:
- Curls
- Push press
- Skull crushers
- Walking merkins
- Merkins
- Windmill merkins
- Diamond merkins on stone
- Upright rows
- Crunchy frogs
- Planks gone way wrong
- Cheaters
- Low flutter
- Low Dolly
- LBCs
- Alt leg V ups
- Mt Climbers
- Air squats
- Jump squats
- Smurf Jacks
- Pistol squats
- Chair – 30 seconds
- Goblet squats
Mosey to Mary
MARY:
Indy already having Mary with 2.0s so I deferred to his wisdom and he killed us with some in/outs with crazy stuff added to the outs.
MOLESKIN:
Did not let anyone know today was the birthday and there were questions when I was doing 11 of exercises. Thanks to Liger for recognizing my change in age during role call. 20+20+11=51 Advice to Bay City Roller – grab a rock quick and then you will not have to complain about having a big one (meaning a rock) (um…meaning a rock from the rock pile). Great way to start a birthday – leading a group of fine men in a workout. Thanks to you all.
Skinner