Alarms, Bells and Buzzers in the back lot
All All MECA BackblastsJuly 26th, 2016
13 of Tradition’s finest chose perspiration over pajamas this morning for some pain station beat down- complete with alarms, bells and buzzers
A little different Warmorama – 3 minutes – Partner up P1 15 MC’s while P2 performs SSH
then to timed pain stations – 6 stations with a group of Pax at each station- switch when the alarm, bell or buzzer sounds… some confusion here – w/ technical difficulties and some pax who were astounded by the high tech gadget being used.
1 minute pain stations w/ 15 sec break
PS1 – Power planks on CB’s
PS2 – Staggered CB sumos on tire
PS3- Cricket Climbers/CDD’s
PS4 -V Crunches w CB or portion thereof
PS5 – Round the world Merks on Tire
PS6- All u got Russian twist w/ KB weight of choice
Repeato
Quick break- for some sprints/high flutter combos
Round 3 and Round 4 – 45 seconds w/ 10 second break between
Final push – 4 minutes of progression 10-9-8-7-… ran out of time
SSH, Squat, HF merk, Freddy Merc x 10
then x9, x8, x7
Quick stretch and off we go to
COT
BOM
good work by all today… well most at least! some enjoyed the social hour :). Next time tea and crumpets in stead of alarms and bells? you know who you are
always enjoy the opportunity to q it up to increase the heartrate, burn some cals and enjoy the camaraderie of the pax!
2 Comments on “Alarms, Bells and Buzzers in the back lot”
Comments are closed.
Tea and crumpets? That’s hilarious Dutch.
Great job as usual @dutch. Lots of preparation, variety and use of technology. The Pax seemed very impressed with you bringing exercises from the Burn Boot camp to Tradition. Personally, I was impressed that you listened to and accepted @dingo’s critique of the depth of your merkin and improved your form! Great job!