Super Tuesday’s 45 minute warm up
All All MECA BackblastsMarch 8th, 2016
19 of Harrisburg’s finest came out in the gloom to get stronger and faster. It went something like this:
Warm Up
- #Disclaimer
- SSH x 19
- IST x 20
- Cotton Picker x 12
- Mercins x 12
- Runner’s World squat x 15
- Monkey Humper x 15 OYO
The Thang
- 30 Calf Raises on the curb
- Mosey to wall
- Balls to the wall – 45 seconds
- People’s Chair – 1 minute
- Peter Parkers x 10
- Field of Dreams
- 15 smurf jacks
- Broken wheel barrel 1/2 way across, then switch with partner
- Run back
- 15 Plank Jacks
- Crab crawl across
- 30 Low Flutter – each leg
- Run back
- Wheel barrel mercins 1/2 way (10 steps with hands, then mercin)
- Burpee broad jump second 1/2
- Run back
- Jail break across field and back x 2
- Mosey to picnic tables
- 1-5 minute drils
- Round 1
- 12 Step ups each leg
- 12 mercins
- 12 dercins
- Round 2
- 12 incline mercins
- 12 mercins
- 12 dips
- Round 3
- 12 mercins
- 12 dercins
- 12 incline mercins
- Round 1
- 1-5 minute drils
- Mosey to parking lot
- Hallelujah Indian run back to Mary
Mary
- 2 minute plank
Moleskin
- Great work everyone! Appreciate the opportunity to lead.
- Tclaps to @JD for his strong work in the wheel barrels. #heisstrongerthanme #respect
- Welcome out FNG @Spicoli – Dane Thompson! As we say, it doesn’t get easier, but you will get stronger!
- Hopefully everyone is sufficiently warmed up and ready for the day
6 Comments on “Super Tuesday’s 45 minute warm up”
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Nice work today! Make it a great day.
Great lead @FlipPhone…other than the shoddy disclaimer, extended warm up, ending cadence on weird numbers, and excessive bear crawls.
Enjoyed Partnering with you today @Casper
Welcome out @Spicoli. Whatever class your coworker with the classroom at the picnic tables is teaching, I need some help in it
I know you prefer to run in a big circle, but I had to make it interesting for the rest of us.
Good thing you didn’t post last Thur @Solo. Today was def not bear crawl excessive. Read last week’s BB.
Another good lead @FlipPhone. I was eager to do some running after the merkin, derkins, dips medley but with our arms up, really!?!? Shoulders were shot by that point.
Good partnering up with you @TBone. Strong work.
Solid stuff @FlipPhone. Enjoyed it.
Welcome out @Spicoli! Strong showing on your first day. Looking forward to seeing you out regularly. You’ll need to #EH your buddy back into the mix too.
Good lead today @FlipPhone. Great workout. Good mix. Wheel barrels were definately kicking me. Good to see @Spicoli today. Welcome!