Baker’s Dozen for Tradition Circuits
All All MECA BackblastsSeptember 8th, 2016
13 Pax arrived from all directions this morning. T-claps to @JRRTolkien for the pre-9 mile run and bringing the most popular prop this morning — Weighted Sled! Here is what we did.
Short Disclaimer
Short Mosey and Circle Up
SSH – 15 IC
Cotton Picker – 10 IC
Tempo Merkins – 10 IC
The Thang
Partner Up and take a Short Tour to Explain Stations. Each station will be done for 3 minutes, with a 15 second break in between. Stations were:
#1
Partner #1 – Sled push (about 275 pounds) Down and Back Partner #2 – Plank Jacks
#2
Jump ups – x10 or Step Ups – x20 (each leg)/Incline Merkins x10/Decline Merkins x5
#3
Curls x20/Shoulder Press x15/Chest Press x10/Skull Crushers x10
#4
Flip Tires down/Jump Squat x10/Flip Tires Back/Mountain Climbers x10 (each leg)
#5
Suicides – Karaoke Down and Back from First Cone/3 Burpees – Side Shuffle Down and Back from Second Cone/3 Burpees – Forward Sprint to Last Cone and Quadraphelia Back/3 Burpees
#6
Farmers Carry with weight (Cinder Blocks or 35lb Dumbells)/add Shoulder Shrugs for Extra Credit (Plank if Break is Needed)
We did 2 circuits (Finishing about a minute and a half over, sorry guys)
No time for Mary
Prayers for BRR teams leaving tonight and running tomorrow and Saturday.
Thanks for following my lead this morning Fellas. Good push by all.
10 Comments on “Baker’s Dozen for Tradition Circuits”
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Good job all! Good to get to know @Jumanji a bit this morning. Thanks for the push!
Great work Astrovan… Whoever brought you to F3 and named you must really be a great guy.
Tremendous leadership on and off the field Astro!
Yeah, he is I guess… Even though I drive an Econoline and a Civic. Thanks for Coming
@AstroVan- thanks for the beatdown, enjoyed it!!
@JRR Tolien- good to meet you & to partner with you a bit although I think you just kinda watched me & GG! 🙂 I guess doing 9 miles pre beatdown earns you that right & getting up at 3am!! Thanks for the use of the sled; it was fun.
@Gentle Grizzly- good to have you back out at a bootcamp. Be careful though, I think your arms are turning to jelly! 🙂 #stillfastthough
Tolkien
I do need to work on my #soccerarms. I’ve been running a lot recently. After I do the 1/2 marathon, i’ll be back for bootcamp and KBs on the regular.
No prob, thanks for having me. Was fun watching… I mean, working out with you Tradition boyz. We’ll (JRR & The Sled) will be back again
@Astrovan – thank you for a great workout! F3 never ceases to amaze me. I really appreciate the preparation you put into this workout. And the sled! – I thought for a moment – I was a defensive lineman for the Panthers! What a push – if I did that daily my legs would be a lot different/stronger! Thanks again!
That was a great beatdown @astrovan. I loved using the sled.
@AstroVan, Awesome beatdown! Thanks for all the preparation- that was a lot of work. Thanks for mixing it up and making it interesting.
@JrTolkien – Thanks for the sled. Great seeing you!