Hoo, Hoo
All All MECA BackblastsOctober 17th, 2015
9 men came out for what may have been the first sub-40 degree morning of the fall to get in some hard work.
The thang:
Warm up:
Jog to the lower parking lot.
SSH x20
Windmills x10
Mountain climbers x15
Imperial storm troopers x15
Brazilian fun run:
Split into two groups, on opposite corners of the soccer field. Slow jog around until you get to the other corner, where you’ll meet up with someone from the other group. Sprint diagonally across the field to the other corner, and slow jog around until you’re meeting up again and ready to run. x3 sets.
Hill Ladders:
Set 1:
Bottom: Merkins x5
Middle: LBCs x5
Top: Dips x5
Set 2:
Bottom: Merkins x10
Middle: LBCs x10
Top: Dips x10
Set 3:
Bottom: WIDE Merkins x5
Middle: LBCs x5
Top: Dips x5
Set 4:
Bottom: WIDE Merkins x10
Middle: LBCs x10
Top: Dips x10
Set 5:
Bottom: DIAMOND Merkins x5
Middle: LBCs x5
Top: Dips x5
Set 6:
Bottom: DIAMOND Merkins x10
Middle: LBCs x10
Top: Dips x10
Brazilian Fun run again, x2 sets
Mosey back over to the lower parking lot, partner up for some Push/Pulls with a partner: with hands on each other’s shoulders, partner 1 pushes partner 2 up the hill while partner 2 offers light resistance. Switch halfway.
Mosey over to the library steps for:
Set 1: Incline merkins up each step, lunge down the ramp
Set 2: Reverse spiderman merkins, lunge down the ramp
Set 3: Incline “clapper” merkins, lunge down the ramp
Mosey back down to the soccer field for some JACK WEBS:
Set 1: Regular merkins, from 1 up to 5, with double count on air presses
Set 2: WIDE merkins, from 1 up to 5, with double count on air presses
Set 3: DIAMOND merkins, from 1 up to 5, with double count on air presses
5 minutes of Quadraphelia on the hill
Back at the hill, some partner work:
Set 1: Partner 1 does LBCs at the bottom, keeping count, while Partner 2 runs to top of hill to do 10 dips, then comes back down and switches. Keep count, up to 300 LBCs.
Set 2: Partner 1 does Mountain Climbers at the bottom, keeping count, while Partner 2 runs to top of hill to do 10 dips, then comes back down and switches. Keep count, up to 300 Mountain Climbers.
Mosey back to home base (Mary was skipped due to time and the 300 LBCs we just did).
Moleskin:
1. First chilly workout for many of us – let’s remember to keep pushing guys who may need a boost of encouragement when the temperatures drop. Fartsacks are especially tempting this time of year!
2. The title of this post may need some clarification: There was an owl in the woods, Hoo-Hoo-ing at us…namely at Chaos, which may have been a mating call. Chaos reciprocated the call throughout most of the workout.
3. Good luck to all of the runners at the Rock-toberfest race today!