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A Little Cardio in a Circuit of 15s

All All MECA Backblasts

August 30th, 2016 By cardiac

Hi all,

It was another gorgeous Carolina sky with stars aglow when an eager PAX of 12 joined YHC in the gloom for a Cardiac Original. The morning started off great as YHC set my alarm for 10 minutes early to get to Tradition. That was not to be as YHC drove out and realized he had forgotten the most important thing for any Q, his itinerary for the beatdown. The PAX thought they were going to have a people’s Q when YHC arrived with 1 minute to spare.

After a briefest disclaimer that I’m no professional, we started our rolling Mosey around the church as #1 arrives. The day was looking up. Starbucks picked us up on the other side of the church. The rest of the workout went thusly.

Warm-o-rama:

High knees 60 yards, butt kicks 60 yards, high kicks 60 yards, karaoke 60 yards, lunges 60 yards

Shoulder rotations 30 seconds, Michael Phelps 30 seconds, Mericans X 15

The Thang:

A circuit was created with 7 cinder blocks stations, run to bench station, run around the last island in the parking lot, run to tire station. Repeato at cinder blocks.

Cinder block station: shoulder press X 15; triceps extension X 15; Sumo squat X 15, chest press X 15; lawn mower pull right arm X 15; lawn mower pull left arm X 15; biceps curl X 15

Bench station: step up X 15 with each leg; dips X 15

Tire station: hop into and out of 4 large tires placed in a row

Mary:

LBCs IC X 20, Pretzel Twist IC X 10, Flap Jack – this is where the PAX was celebrating loudly the fact that their Pony Kegs were turning into 6-Packs.

Static stretches: Hamstring 20 seconds each side, Groin 20 seconds

Moleskin:

@PAX: My sincere thanks to the PAX for coming out and supporting YHC’s Q. It is so much more meaningful when PAX find it valuable. All PAX completed the circuit twice and some were able to push into the third round. Inspirational!!

@Mad Hatter: Best wishes for a great delivery and a healthy, beautiful baby for you and your M. All come support the crazy Mad Hatter on his Virgin Q with KB on Friday – His M’s due date!! You are a Mad Hatter.

@Starbucks: Congratulations on your recent marriage!! It gets even better as time goes by. Just gotta make sure you value her daily.

Thanks all and call off…

Cardiac

 

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7 Comments on “A Little Cardio in a Circuit of 15s”

  1. BlindDate August 30, 2016 at 10:54 am

    Good beatdown Cardiac. The circuit training was good as we were able to get a good mix of strength and cardio. Was waiting for some juditsu lessons at the end but I guess there is always next time.

    I laughed out load when I read the roll call above for Sunflower. I think you were referring to Slim Sour. I think he would probably like to keep Slim Sour but I can already hear the mumblechatter the next time he comes out and gets one or two Sunflower calls his way. He is ex-military so you won’t hear that come from me.

    Starbucks – welcome. Hope to see you post at Tradition in the future.

    1. cardiac August 30, 2016 at 5:23 pm

      LOL. So sorry Slim Sour!! The hearing is not so good at 0 dark 30. I’m not going to ask. Hopefully, it’s a good drink!!

  2. McFeely August 30, 2016 at 11:16 am

    RibShack’s KB beatdown yesterday caused me to recover today. Sorry I missed it Cardiac! Let me know when your next Q will be!

    Man, someone got F3 Named Starbucks! So lucky! Congrats on your marriage!

    Cardiac, nice use of the tires.

    Also, in F3 Lingo, itinerary = #Weinke 🙂 (supposedly one of the Panthers QBs from the past always had a cheat sheet when he went onto the field and thus this was named in his honor).

    1. cardiac August 30, 2016 at 5:24 pm

      Weinke. Now I understand what all these guys have been yacking about for the past 3 months.

  3. Mad Hatter August 30, 2016 at 12:24 pm

    Thanks Cardiac and if the M goes into labor Friday morning, we will be relocating to Eastover/University Hospital parking lot for B.O.M.B KB’s.

    Great beatdown this morning. The M is a fan of your 4-time-cadence LBC’s and Pretzel crunches lol

    Good stuff

  4. Forgotten Jelly August 30, 2016 at 2:18 pm

    Enjoyed it this morning Cardiac. Welcome to @Starbucks.

    @mad hatter – tell the M that she can’t have the baby until after Friday.

  5. Maximus_MECA August 30, 2016 at 5:00 pm

    Great beatdown @cardiac! Kept us moving and at our own pace. I liked the dynamic stretching in the beginning. You certainly know a lot of names for body parts! What I know is I felt good after this beatdown!

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