August 3rd, 2017 By Brinkley

20 of MECA’s finest showed up for a beatdown on a relatively cool but humid morning.  I promised sweat in Sign Up Genius and tried not to disappoint.

Warm Up

• SSH x20
• IST x20
• Merkin cycle (5 regular, 5 diamond, 5 wide, 5 regular)
• Windmill x20

The Thang

Mosey to the hill by the entrance to the schools from Highland Creek Parkway.  Pair up, size does not matter.

Partner 1 running up the hill is the timer.  At the top of the hill they do 20 squats.  Partner 2 does curb dips until Partner 1 returns.  Repeat 3X.

Mosey to hill across across the street toward the back of the Middle School.  Keep same partner.

Partner 1 Crab Walk up the hill is the timer.  At the top of the hill they do 20 lunges (10 each leg).  Partner 2 does Dive Bomber Merkins until Partner 1 returns.  Repeat 3X.

Mosey to hill across across the wall by the Middle School.  Keep same partner.

Partner 1 Bear Crawl up the hill is the timer.  At the top of the hill they do 10 Kneeling Glute/Ham Waist Bends.  Partner 2 does 1 Legged People’s Chair until Partner 1 returns.  Repeat 3X.

Mosey to big hill below the track.  Keep same partner.

Partner 1 run up the hill is the timer.  At the top of the hill they do 10 jump squats.  Partner 2 does WWII Site Ups until Partner 1 returns.  Repeat 3X.

Mosey back to wall my Middle School and repeat previous exercises with the option of Air Presses along with the 1 Legged People’s Chair.  Repeat 3X.

Mosey back for Mary.

Mary –

• Freddy Mercury x20
• Hello Dolly x20
• Mason Twist x25

COT & BOM

Announcements –

• None – Nothing exciting going on this week.

Moleskin –

1. Got through 5 rounds of hills. Great work PAX!
2. Added a couple of new exercise variations. Trying to work some different muscles.
3. Even though we continuously worked hard this morning there was a good amount of mumble chatter throughout. Testament to the fitness of the PAX.
4. On the final mosey @Pavoratti was like a racehorse held in the gate. Finally gave him the ok to find a bush to jump over.

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