The 3-2-1 Method
All All MECA BackblastsJanuary 24th, 2017
The 3-2-1 Method is a nice little workout that many use to lose weight. It alternates segments of three intense cardio, with two strength, and one that focuses on abs. 14 men stepped up to the Challenge this morning.
Warm Up
1 Mile Indian Run (5 SSH off the back)
The Thang
COP
- 20 Merkins
- 20 Squats
- 20 Carolina Dry Docks
- Repeato x 2
100 m Sprint
- Repeato x 4
COP
- 10 Burpees
- 20 Lunges (10 each leg)
- 20 Mountain Climbers
- Repeato x 2
100 m Sprint
- Repeato x 4
Indian Run back to the cars (2 Merkins off the back)
Mary
- LBC x 15
- Squirm x 15
- Flutter Kicks x 15
- Reverse Crunches x 15
- Pretzel Cruches (L/R) x 10
- The Dubya x 15
- Crunchy Frogs x 15
Moleskin
- Great work this morning. Lot’s of #NoQuit out there. I’m missing a few people in the Pax list. Sound off and I will get you added
- It’s never too early to dump the #DadBod and get ready for #TheBeach (@Starsky).
- Remember, it’s the early bird that gets the worms. If two minutes jacks up your schedule that much, you’ve got serious life issues. #RaiseTheBar
- Awesome to see the #Boondockers in our neck of the woods. Pretty tough cats. It must have felt weird to workout with more than 3 guys. Come Back anytime.
- Folks are actively recruiting for the Spring MudRun. This will be your only chance to participate in the spectacle that is The Super Bowl of F3. The fall run is no longer an F3 event. Pretty sure I saw @Gapper HC. Reach out if you are interested in participating
Keep pushing
Solo Cup
Boondocks, Harrisburg, The Ridge
8 Comments on “The 3-2-1 Method”
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Thanks for opportunity to lead
Pretty sure Big Bird was there killin it. I think only 14, unless you count BurVegas’ gloves.
Nice catch. I liked the matching arm sleeves too
Solo Cup- Thanks for taking care of my Boondocks brothers. I think they may become Tuesday regulars over there in Harrisburg. Simmons YMCA is a little further out of range for them.
FYI- Numbers are on the rise over here in Boondocks.
They are a solid addition to the PAX.
You’re definitely an AO on the rise over there, no where to go but up…
Not sure if you were fully awake at the beginning, @SoloCup, but that quickly became a tough workout. #sprintingsucks Thanks for stepping up at the last minute.
@GridIron and @SirWalter – welcome to Harrisburg. Great to have you out and we’ll see you on Friday (if not before).
@Deuce – we’ll take care of them. Strong additions to the pax. Tough decision to move the workouts, but definitely the right move to rejoin Mint Hill. Big things are in store down there!!
Damn….the #fartsack in me (and lover of using my smoker to cook anything)…..read 3-2-1 method and I was hoping this was cookoff and smoking ribs on a smoker with good old Hickory Wood chips……after reading it, it’s the opposite, smoking the PAX ribs at Hickory Ridge.
Yes, there was a lot of variety in that one…and 30 burpees too….good one.