Going in Circles
All All MECA BackblastsJanuary 14th, 2017
10 men (including 2 FNGs) got stronger this morning with the help of some sandbags & weighted rucks. Here’s how it went down:
WARMUP
- SSH x10
- IST x10
- Windmill x10
- Merkin x10
THE THANG
- Everyone not wearing a ruck grabbed a sandbag & pax gathered at track
- Four corners: carry your weight around the track doing the following at each corner
- Lap 1: 10 burpees each corner
- Lap 2: 10 overhead press & 10 curls each corner
- Lap 3: 10 walking lunges each leg each corner
- Lap 4 (unweighted): 10 LBCs & 10 low flutters each corner
- Lap 5 (unweighted): 10 burpees each corner
- Weighted triple ladder: carrying your ruck or sandbag, do 2 squats at bottom, middle, and top. Repeato for 4, 6, 8, and 10 reps.
- Return sandbags & mosey back to launch
MARY (People’s Q)
- Mason Twist by Escalade
- W by Starsky
- Crunchy Frog by Klump
- Low Flutter by Gamma
MOLESKIN
- TClaps to the early runners & ruckers: Diesel, Hootie, Clueless, Gamma, Segundo, and Gapper (and maybe a couple more)
- Welcome FNGs Hayden Alexander & Brian Bain. Good to have you out. Don’t get your hopes up – not every workout will be so easy & professionally led.
- “Modify as needed” is in the disclaimer & all, but I don’t remember mass outright refusal to even try things like sandbag work before. At least everyone other than Hootie came around & made a good effort of it.
- Pancake Breakfast next week 6:30am-11am (or thereabouts) at Harrisburg Presby to raise money for a local Eagle Scout project. $5 for all you can eat pancakes & coffee. See Othello for more details.