November 13th, 2015 By Grinder

19 of Meca’s finest assembled this morning to put in thier daily downPAINment.  It went something like this…

Warmup

• Mosey down, down, down to basketball court and circle up
• SSH
• Merkin
• Jump Squats
• Windmill
• Cotton Picker

The Thang

• Line up facing your partner
  • Hand Clap Merkins x 10
  • Partner Squats x 10
  • Partner Derkins x 10 (feet on partners shoulders)
  • Partner Air Press x 10 (same position as Derkins, life your partners legs)
  • Repeato
• Mosey to playground, Pullups x 10 OYO
• Line up on the forever soggy soccer field.
  • Sprint to far side of field
• Grab a rock and Circle up
  • Rock Squat
  • Rock Curl
  • Overhead Press
  • Static Lunge
  • (drop down on your six)
  • Chest Press
  • LBC
  • Skull Crusher
  • Musical chair and Repeato
• Mosey to picnic tables for 3 Set of the following
  • 10 Dips
  • 10 Incline Merkins
  • 10 LBC
• AYG back up, up, up the hill for…

Mary

• Pretzel Crunch
• Reverse Crunch
• Side Crunch
• 20 x WW2 situps OYO
• RECOVER

COT & BOM

MoleSkin

1. Thanks for coming out this morning men!  Could not as for more perfect gloom conditions than today.
2. Yes, as some of you may have noticed, parts of this workout were plagiarized from a certain local mayoral candidate.  Impromptu Q = less time for creativity.  Just to set the record straight, I am NOT running for office.  #Cobains
3.  It’s been great seeing PAX from Rolling Stone and Highlands posting here consistently.  This AO has become a bit of a melting pot for the area.
4. Welcome FNG Michael-  Good to have you out there with us this morning.  Don’t believe the lies that S&R (Nathan) has been telling you about how he posts at 5+ workouts every week.  Ask his M, she’ll set the record straight.  #CaptainFartsack
5. Christmas Party!!!   December 11th, 6pm, Sweet Spot.  Line up a sitter for the 2.0s and bring your M.  It will be a great way for us to connect in a little different environment and get to know each other a little more.
6. Good Luck to all the runners tomorrow at the Spartan Beast and Thunder Road.  TClaps fellas!

Skywalker

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