Not Your Average Muscle Up

7 of MeCa’s finest opted for the harder Skywalker workout this morning and followed YHC into the gloom.  Muscles were worked, sweat poured, and all of us got stronger.  Here’s what happened-

Follow the Chicken Footers on a quick lap around the parking lot, wait and see how long it takes for @Harding to realize he’s following the wrong group, then circle up for-


  • SSH x 20
  • Cotton Picker x 12
  • IST x 12
  • Mountain Climber Merkin x 10 (Q fail during demonstration… #cobains)
  • Crunchy Frog x 15
    *Warmup Complete*

The Thang

Mosey to the wall

  • Burpee Muscle Ups x 10 – (Start facing a wall.  Drop down for a burpee.  Instead of doing it the easy way and just jumping when you come up, grab the wall and do a muscle up to complete the rep.)
  • LBCs at the street x 20
  • 2 Rounds

Mosey down the mountain to the play ground for a meticulously planned out beatdown.

  • Split into 2 groups
    • Group 1 runs to the street and back
    • Group 2 stays at play ground and does exercise then switch off
      • Pull Ups
      • Merkins
      • LBCs
      • (Grab a rock) Curls
      • Chest Press (twice)
      • LBC with rock on chest
      • Rock Squat
  • Head to the shelter for some dips and inclines.
  • Mosey back up the mountain stopping several times along the way for some traveling mary

Circle up in parking lot for a quick mary

  • Freddy Mercury
  • PE Crunch


COT and BOM w/ the Chicken Footers


  1. Thanks for joining me this morning men!  As always, there’s no way I would get out and exercise like that alone.  #ISI
  2. Parts of this workout may have been created on the fly although I’m sure none of you noticed.
  3. The Burpee Muscle Up will be back, and hopefully with a more catchy name.
  4. Make it a great day fellas!


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