Squat Medley at The Valley
All All MECA BackblastsJanuary 4th, 2016
9 men entered The Valley to start off the first full workweek of 2016 with a squat medley. I shamelessly borrowed the basic template of this workout from Pharaoh little knowing that he would actually show for today’s workout. I hope I did you proud sir.
Warm-up:
- SSH, IST, Peter Parkers, Mountain Climbers, Cotton Pickers, Windmills
- Squats x18
The Thang (1-5, 5-1 Medley Ladders):
- Block Triceps Extensions & Squats
- Sprint to one end of the parking lot and back
- Block Shoulder Extensions & Squats
- Return blocks and mosey around to track.
- Lunge Walks & Squats
- Reverse Indian Run started, but then audible called shortly afterward. Just sprint a lap…or 2 if you’re Pharaoh and Skipper (#overachievers)
- Merkins & Squats
- Mosey to playground
- Pull-ups & Squats
- Plank Jacks & Squats
- Mosey to wall
- Muscle Ups & Squats
- Mosey to benches
- Dips & Squats
- Head back around to the parking lot. Wait, there’s a nice hill along the way. Zig-zag Bear Crawl up and run back down x3. Now to the parking lot for some Suicides to wrap it up!
Mary:
- LBCs, Crunch Frogs, Box Cutters, Low Flutters, Low Dollies, Homer to Marge, Rosalitas
Moleskin:
- Great to see such strong numbers at The Valley this morning, especially given the cooler temps!
- For those of you who are doing the Squat/Curl Challenge for January, we knocked out 258 Squats today! Come to The Precinct tomorrow if you want to get in your two-day quota for Curls! 🙂
- Keep Innkeeper and his family in your prayers.
- Strengthen your walls of self-control in the light of Proverbs 25:28 – “Like a city whose walls are broken through is a person who lacks self-control.”
7 Comments on “Squat Medley at The Valley”
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Have a great week men!
@ManDown- thanks for stepping in to lead today. Good times!
@Man Down, Great beatdown this morning. Good showing of pax at the Valley. Even though it was cold in th gloom, there was no better place to be than with you pax.
Really Guinness?? No better place to be on a freezing cold morning?? I wonder what M Guinness thinks about that statement??
Yes! Absolutely, Dingo. If you are going to be anywhere in brass monkey weather, there’s no better place to be than at an F3 beatdown. Fartsack or Beatdown? Beatdown!!! And what does my M think? Now, my M loves her sleep. So, the choice is between sleep or beatdown. She thinks we are nuts at 5.30am in the morning.
Aye. We are nuts! But thats what makes us sane!
@Mandown – Nice beatdown and thanks for the lift home. Excellent way to start off 2016! #travelsack
Ahoy!