August 6th, 2016 By Gordo

16 PAX brothers from MECA regions gathered on a beautiful warm Saturday morning to see what was on the exercise agenda.  A disclaimer was given.  Here is how the work out went:

Warmorama:

• Start Mosey to side parking lot
• Running Spinners
• Circle Up for exercise IC:
• 25 SSH
• 20 IST
• 20 Mountain Climbers
• 20 Carolina Dry Dock
• 20Squats
• 20 Merkins

Mosey to hill behind bleachers

• Run down hill
• Run backwards back up hill
• Run down hill
• Bear Crawl up hill
• Run down hill

Split into FOUR groups.  Each group starts at a different station and rotates counter clockwise to each station.  Mosey to the next station. Repeat 3x

1. 30 Step Ups (15 each leg)
2. 20 Carolina Dry Dock
3. 20 Squats
4. 20 Merkins

Mosey to baseball field clubhouse

Partner up.

• Partner 1: Run to the garbage can at the edge of the parking lot (changed to second light pole after round 1)
• Partner 2: While partner 1 runs Partner 2 must do BTW.  If BTW is unfeasible, People’s Chair is acceptable alternative
• Swap positions
• Repeat run and BTW 3x
• Plank when done
• Recover when all of group is in Plank position

With Same Partner:

1. Partner 1: Bear Crawl to drinking fountain through picnic tables, mosey back to partner 2
2. Partner 2: While partner 1 crawls/runs Partner 2 must do People’s ChairSwap positions
3. Repeat crawl/run and People’s Chair 3x
4. Plank when done
5. Recover when all of group is in Plank position

Mosey to rocks.

1. Pick a rock and circle up
2. PAX leave their rock on the ground rotates 2 positions clockwise
3. 15 Curls IC
4. Rotate 2 positions counter clockwise
5. 15 Tricep Extensions IC
6. Rotate 2 positions counter clockwise
7. 10 Curls IC
8. PAX put back rocks to original location

Mosey to park entrance at top of hill in front of wooden fence

• 15 Derkins on top rail

Mosey back to field with hill and bleachers.  Run down hill and then back up. Run towards parking lot with an uncertain path (some back and forth).  Circle up for Mary:

• 15 Rosalita – IC
• 15 The Squirm – IC
• 15 Reverse Crunch – IC
• 15 Pretzel Crunch Right- IC
• Flapjack
• 15 Pretzel Crunch Left – IC
• 15 Plank Jacks – IC
• Recover
• Legs together and straight – stretch to touch toes and hold
• Legs apart and straight – stretch to touch elbows (or hands) to ground and hold
• Legs apart and straight – stretch to touch right foot with hands and hold
• Legs apart and straight – stretch to touch left foot with hands and hold

Moleskin:

• A pleasure to lead a workout today and always.  Thank you for the opportunity!
• Pot Hole introduced us to a second F3 brother who was named today Woody.  That is in addition to Beatlejuice who Pot Hole brought a few weeks ago.
• Alcatraz joined us for end of Mary after his 8.2 mile run. Awesome mileage!
• I hope you enjoyed the workout!

Highlands, Skywalker, Tradition

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