The One With Hills And A Rock
All All MECA BackblastsMay 28th, 2016
On a perfect Saturday morning, 16 men gathered for their Saturday morning #downPAINment. YHC chose to reboot a workout from his 45th birthday and was reminded by many in the PAX why no one ever shows up to any of my parties. Shovel flag planted, disclaimer given, FNG welcomed and the PAX was off.
WARMARAMA:
SSH x 19 IC
IST x 17 IC
Mountain Climber x 15 IC
Cotton Picker x 13 IC
Merkin x 11 IC
Mosey to the hill beside the soccer fields for…
THE THANG:
For each exercise, run the hill and then perform 9 reps of each exercise. 5 sets = 45 reps per exercise. 9 exercises = 45 times to traverse the hill.
1. Diamond Merkin
2. Wide Merkin
3. Squat
4. Incline Merkin
5. Derkin
6. Lunge
7. Carolina Dry Dock
8. Merkin
9. Jump Squat
Mosey to road for Low Flutter. Indian Run to rocks.
Curls x 15 for 3 sets
Overhead Press x 15 for 2 sets
Bentover Rows x 15 for 2 sets
Mosey to picnic shelter for LBC and The W. Mosey to road for Pretzel Crunch and Box Cutter. Mosey to…
MARY:
Reverse Crunch
Low Dolly
Plank Jack
LBC
COT and BOM!
Hilly Moleskin:
1. Great work by the PAX this morning as we got familiar with the hill again. It seems the winter months keep us off as frosty grass makes for some spills.
2. Welcome @TheBachelorette (FNG Dethrell) who is @Buckwheat’s brother-in-law from the DC area. Impressive fitness level my friend and thanks for accepting this rose!
3. @Gordo rolled up in long pants and his shirt on backwards. Fashion trends have been started with worse ideas. Be true to yourself and wear whatever you want. @Cool1 sported the jacket the whole workout and probably lost an additional 20lbs of sweat.
4. Murph on Memorial Day Monday in Harrisburg and Davis Lake. Check the email for the details. Remember those who paid the ultimate sacrifice to protect our freedoms.
Always an honor to lead the PAX!
Highlands, Skywalker, Tradition
2 Comments on “The One With Hills And A Rock”
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Tclaps to @Bling for a 3 mile run to from the beatdown. And on top of that he kept pace with @Kool-Aid on the 45 hill runs.
There was a prerun at MCP that included @MajorPain, @Murdock and YHC. YHC enjoyed the company and plans to be at MCP at 6:10a every Sat in June to log 4 miles prior to the beatdown for some extra BRR training. Feel free to join in!
@Alcatraz – thank you for a challenging hill workout. I thought that since you were leading the workout, I needed to make it more challenging by wearing pants and a shirt backwards, but I was wrong.