Run Stadium Stairs and Assorted Pain Stations
All All MECA BackblastsFebruary 27th, 2017
Warm up:
Jog around practice field doing high skips, butt kickers, karaoke, goose steps
Circle up at practice field
SSH x 25
Arm Circles
Shoulder Shrugs
Hamstring stretch
Mountain Climbers x 20
The Thang
Enter Robert C. Bailey Memorial Stadium
Run 2 laps all stadium stairs (approx. 1 mile)
Return to home side stairs
Beginning at bottom, 10 diamond merkins on stairs, 10 decline merkins, 10 tricep dips
Run 1 lap all stadium stairs (approx. ½ mile)
Plank walk up all stairs, plank walk back down
Run 1 lap all stadium stairs (approx. ½ mile)
20 V-ups on stairs, 6 inches/low flutters on stairs
Run 1 lap all stadium stairs (approx. ½ mile)
Single leg hops up small stairs (5 each leg then switch) x 2 sets
Run 1 lap all stadium stairs (approx. ½ mile)
Side step up small stairs (2 sets)
Run 1 lap all stadium stairs (approx. ½ mile)
Sprint up visitors side (big steps) 3 sets
110 intervals on track (jog 110, sprint 110, jog 110, sprint 110)
Return to practice field
30 yard suicide followed by 10 burpees (2 sets) El Ab audible
Mary
LBC’s x 20
Freddie Mercks x 20
Plank scissors x 10 each leg
J-Lo’s x 10
Cobra stretch into child pose into dry dock
Moleskin:
- Six hearty Pax defeated the fartsack and gathered on a springlike, 60 degree morning at CHS Football Practice Field for a great Saturday morning beatdown.
- We’ve finally received official permission to use the CHS stadium for our Saturday morning workouts so this may become a once a month treat. Be prepared for future stadium gassers. No heart attacks, please!
- A few new exercises were implemented today. Not sure we’ll do the plank walk up stairs
anymore but one legged hops up small stairs were good. Unseasonally warm weather for February produced a lot of sweaty Pax. Unofficially 3.5 miles run today
Good challenging workout . Good F2 afterwards at coffee house.
- Thanks again for a great workout and allowing me to lead today!
Moleskin faithfully submitted by Total Package 02/25/17