At least there wasn’t much running…
All All MECA BackblastsSeptember 6th, 2016
Ten low-key PAX at the Ridge this morning for some leg recovery / shoulder annihilation…
WARM-UP:
Mosey to the hill, COP – SSH x 20 (IC)
Mosey to the front left parking lot, COP – Windmills x 15 (IC)
Mosey to the front entrance, COP – IST x 20 (IC)
Mosey to the bus parking lot, COP – upper arm stretch
THE THANG:
Divide up into five groups and head to one of five stations:
- Station 1 – Dragon Walk 100 yards from the bus parking lot to the front entrance
- Station 2 – At the front entrance, alternate 15 Decline Merkens and 25 Bench Dips (your Q was forced to modify to 10 Derkens / 20 Bench Dips after a couple of reps)
- Station 3 – Planks (straight-arm, elbow, side planks – entirely up to the individual, as long as he held a plank of some sort)
- Station 4 – Reverse Crabwalk up, Forward Crabwalk down the hill
- Station 5 – Run from the hill, around the school, to the bus parking lot
This was our circuit today, with the runners serving as the timer between each station change.
MARY:
- In-and-outs w/ hold for 90 seconds
- Alternating scissor kick w/ hold for 90 seconds
MOLESKIN:
Yesterday – in an attempt to draw out the Ridge Runners – I promised a light running beatdown on twitter. By my count we got one of two of them, so not a terrible result. The alternative to running was what you see above, with about 20-25 minutes spent on our hands doing various shoulder and arm exercises. Exhausting stuff with no recovery except when we switched stations. Good effort by all today.
/Exit 54
8 Comments on “At least there wasn’t much running…”
Comments are closed.
Thanks for the Q, @Exit 54. Good to see @Minnow back out there!
Not much running…if you showed up on time…but since I hit snooze one too many times (or a few too many) I ended up running all over the AO looking for the PAX. UCB asked, “where have you been?” It’s hard to find the brother when he’s undercover. Glad to make it out and plan to be making a strong effort to posting more now that my leg & shoulder is doing somewhat better. Shout out to SS Minnow for doubling back for me at the end.
Been there, done that. I’ve done the solo parking lot workout before. I always cut it closer than I want … it does stink.
Def something I can improve upon.
Thanks for the shoulder burn @Exit54. Strange looks from a few folks coming into the school as we were Dragon Walking down the side walk. @Posh was EH’d into becoming a bus driver this morning.
Looks like @BanjoBoy took the “light running” bait. #Classic
Nice to see @Titleist and @SSMinnow feeling better!
Was great to see you this morn, bud.
Good one, Exit54
Enjoyed partnering with you, Bur Vegas
It is good to be out with the Pax, and to see Titlist back out too
The ‘Burg is definitely a growing community…..one sign is the big group of mobile classrooms at the back of the school…didn’t see those last school year.
I love how you just called me Tit-list. Bahaha! It always seems to happen, but I never thought it would come from you, SS Minnow