Post-Merkvember Beatdown
All All MECA BackblastsDecember 1st, 2015
16 men (especially those who participated in this year’s #Merkvember) were happy today was December 1st. So what’s on tap for today’s beatdown? Continue reading…
WARM-UP (x = cadence):
Mosey around parking lot w/high knees, butt kickers, and karaoke thrown in.
SSH x 20
Windmill x 10
Squats x 10
Mountain climber x 10
Merkins x 10
THE THANG:
5:00 Cardio, 2x, no rest… guess that’s 10:00 cardio.
Perform said exercise for :30, AMRAP, repeat exercises 1-5 twice, plank for :30 between each 5:00 segment.
- Squats
- Merkins
- Alternating lunges
- CDD
- LBC
M75/M100
Google “M100 workout” and see how the pros do it. Since none of us are pros, here’s our version.
5 Burpees
5 Mountain Climbers (R/L=1)
5 Squats
Mosey to other end of parking log, rinse and repeat.
MARY:
LBC x 20
Low Flutter x 20
J-Low x 20
Pretzel x 15 (R&L)
1:00ish Plank
COT
MOLESKIN:
- Thanks for putting up with YHC today. Not a fan of burpees – who came up with them? Why did YHC write those down?
- Great to see @UCB back out after completing the full IRONMAN a few weeks ago. YHC can’t even imagine the training and dedication involved to accomplish that feat. Overheard @SoloCup asking @UCB if he’s training for another race. Think the conversation went something like: @SoloCup: “So you training for something else?” @UCB: “Uhh, no, other than some halfs. Like half marathons. Heck, half of any race. Half of a 5k, half a mile…” After a race like that, you deserve it brother. Tclaps!
- Not exactly sure how many reps of the M75/M100s the PAX actually did today. The PAX completed at least the M75 portion with moseys in between. Some got more.
- Announcements:
- Jingle Bull Run is this Saturday. Launches from Harrisburg Town Center.
- F3 Harrisbrug Christmas Party Dec 12th. RSVP to the Evite. See @Tumbler for details.
7 Comments on “Post-Merkvember Beatdown”
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Thanks for playing along and allowing me to lead. It’s about time for some others to step up and take the reins. If you want to co-Q let me know.
@BBQ – when did Ya’ll get parking logs? I’ll have to come check that out!
Come see them if you dare but I’m not responsible for any more broken fingers.
@bbq thanks for the beat down and the kind words. I think I told @solocup I was going to do halfs. You know like half 5k’s. Good to be back.
Great workout! I like burpees and I think they are better in sets of 5.
Yeah, a lot better than that Q last week making us do a set of 20 (after 15 &10). 😉
Loved the beatdown this morning.