Make you wanna cry
All All MECA BackblastsMay 13th, 2017
10 big boys from the east side gathered together around the shovel flag and decided to throw down a little before they went home to hug their mommas.
WARMUP & COP
- Mixed Mode Capri Lap
- SSH x 20 IC
- IW x 20 IC
- Merkins x 10 IC
- LSS x 15 IC
- Merkins x 10 IC
- Monkey Humpers x 10 IC
- People’s Chair + Worshipers x 20 IC
- People’s Chair + Lifters x 20 IC
- High Donkey Kicks x 10 oYo
- High Donkey Kicks x 10 oYo
THE BIG DEAL
- Select-A-Rock, not travel size.
- Part I
- Gather in groups of 3 (1 extra man did rucking instead) in the parking lot
- 1st pax pushes the rock hair-burner style down the distance and back
- 2nd pax curls the rock in place
- 3rd pax squats the rock in place
- rotate through each position till each pax has pushed 3 times
- Part II
- Gather in groups of 3 at the bottom of Pork Chop Hill
- 1st pax carries all 3 rocks to the top of the hill, 1 at a time
- 2nd & 3rd pax hold plank-o-rama
- 2nd pax retrieves all 3 rocks to the bottom of the hill, 1 at a time
- 1st & 3rd pax continue with plank-o-rama
- 3rd pax carries all 3 rocks to the top of the hill, 1 at a time
- 1st & 2nd pax continue with plank-o-rama
- Part III
- same as part II except the 2 pax at the bottom stay in air chair while the 1 pax goes uphill in reverse and moves the rock pile. rotate thru
- Part IV
- same as part III except the 2 pax at the bottom go through 100 Moroccan Night Clubs led by Drop Thrill while the 1 pax bear crawls up hill 3 times. rotate thru.
- Return the rocks
- Mosey out for some Mary style stuff
MARY
- LBC x 20 IC
- Reverse Crunches x 20 IC
- Freddie Mercury x 20 IC
- Ric Flair (figure 4 stretch, left leg over right)
- Charlotte Flair (figure four stretch, right leg over left)
- WW2 x 5 oYo
AMEN Recover
NAKED STUFF
- Great group of guys this morning. Mumble chatter was at a level not often enough seen at the Vet. That is a good thing
- Even though there was a lot of talking amongst the pax about mutiny due to the cruel and unusual punishment being put upon them by the Q this week, the pax went all in for all 60 minutes.
- Everyone has a mother, even the Son of God had one. So make sure you honor your mother so that it might go well with you and you will live long in the land.
- TCLAPS to our transient friend from the CAPE FEAR region this week, Etch-A-Sketch. You are evidence that F3 is strong at the mouth of the big River.
AMEN