City Worker Louie
All All MECA BackblastsMay 25th, 2016
9 men today! Where were you Shawshank? You warned us on Monday about not letting men behind you, today you could’ve worked on a bit of strength, endurance, and defense!
Showed up just as my car’s clock hit 5:30 and everyone was already working out, I keep forgetting that my clock in the car is also 1 minute slow. Also when I Q if I don’t show up on time someone else starts the work out. If no one signs up to Q we stand there looking around awkwardly for 2-3 minutes! Thanks to Brutus for leading the warm up that I was a little late for.
Off to……
The Thang:
Mosey over to the picnic tables for:
Dips x 10
Step up with high knee lift x 10 each leg
Repeato
Mosey away from the tables for:
“Shane’s* no gym MMA routine” (Modified)
*(Not Ribshack!)
AKA where we learned Dutch is a lover, not a fighter… and if you want someone on your side in a fight, it’s El Toro.
20s of shadow boxing. Make sure you do more than just stand there. Bounce on your toes, dodge, duck, throw punches, elbows, knees, kicks. Keep moving, it’s not a rest break!!! Think of it like a fight – if you slow down, you get hit in the face.
20s of burpees
20s of shadow boxing
20s of 180 jump squats (do a regular squat jump, except turn and face the other way when you jump/land)
20s shadow boxing
20s matrix Merkins
20 seconds rest
REPEATOx3
Short Mosey followed by:
Plyometric Speed & Power Tabata Workout!
20 second Plyometrix Burpees (clap pushup, high knee jump when you get up)
10 second Rest
20 Second Squat Jacks (Go fast!!!!!!)
10 Second Rest
20 Second Hindu Merkins (start out butt high, do a pushup, switch to having your shoulders up, rock back and forth… not sure how to describe this well in text)
10 Second Rest
Repeato x 5
Brief Indian Run around church.
Mary + Stretching
LBC x 20 IC
Freddy Mercury x 20 IC
Box Cutter x 20 IC
Pretzel Crunch x 10 each side IC
Dying Cockroach x 15
Cobra stretch
Split and lean forward stretch
Arm across chest stretch
Arm over head oblique stretch
Had some extra time so:
Merkins x 10
Low slow squat x 10
And then just like how I arrived a little late, we ended a little early. It would be great to work for the city in such a way!
Moleskin:
Happy birthday to Ghetto D.
Many prayers to Brutus for his month long trip to Africa.
Quick write up, this headache is coming and going and I have to go “enjoy” the Charlotte traffic with it now.
4 Comments on “City Worker Louie”
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Good HIIT Louie – especially working on like 3 hrs of sleep. Man you need to get this insomnia thing figured out! We want to see you at full potential! Your MMA moves – along w/ Toro were intimidating. I know who to hang out with at the next HDHH in case a brawl breaks out! HIIT is a HIT!
Always weird how I can be exhausted in the morning… but then 18+ hours later be wide awake, not tired one bit. Solution must be to never sleep!!!
Nice job @kinglouie. I enjoyed the shadow boxing. creative!
@Kinglouie … So sorry to have missed your, always, creative workouts. I was on my way to work at 0615 hrs. I look forward to your next lead. Thanks for keeping the “old guys” awake during the workout!