BOOK OF NINES
All All MECA BackblastsMay 9th, 2017
18 Strong with some visiiting PAX from ” da Souf a MECA”. TEMP 54F, cool after rains
WARM UP
1 mile RUN down past power plant and back to rock pile, grab rock and head to back shelter
THE THANG
Book of Nines
The book has nine chapters. Each chapter is 3 minutes in duration of one exercise done to failure or AYG. 45 sec recovery is allowed before the start of the next chapter or exercise. TABATA on STEROIDS.
Chapter 1 – JACKS (1 min SSH, 1 min SLAP jacks, 1 min CROSS jacks)
Chapter 2 – Deconstructed Burpees (10 AS, 10 MERKS, 10 Stump jumpers..RINSE n REPEAT FOR 3 MIN)
Chapter 3 – Plank (elbow, neutral, cross, leg raises, knee to elbow, knee to chin etc)
Chapter 4 – Prisoner Squats
Chapter 5 – WW 2s with stone
Chapter 6 – Curl/Push Press with stone
Chapter 7 – Mt Climbers 1 min
Chapter 8 – Goblet Squats 1 min
Chapter 9 – Down Dog Merkins 1 min
Mary
Crunchy Frogs x 12
V ups x 8
Craberwalky x 6
MOLESKIN: Excellent turnout and thank you for making it out of the sack. Deertick is back after a near 8 week hiatus of turkey hunting. Hair still looks OK but gut big. Q back from Bahamas and needed to burn off some KALIK..Ain’t no problem MON. Love the format and intensity of this workout but have never finished the 27 minutes of hell. This may work best for a SAT burn down. Remember to ICE UP when the soreness hits you and to roll it out. Because its coming. Peace and have a great week.
INDY