October 4th, 2018 By Gordo

18 of MECA’s PAX were able to get out of the fart sack for a beatdown at Skyline.  It was 9:30PM the night before and I googled Highlands workouts to get some ideas and Skyline popped up.  The first choice was a Frodo led Skyline work that include partner carries and wheel-barrels up Skyline.  Better not do that one… Next.  The next one was a Google led workout which was the inspiration of this piece of work.  Credit given where credit due.

Warm Up:

Mosey in front of elementary school with random backwards and forward running around the cones.  Heading to the Golf Course Parking lot we did some high knees, and Frankensteins:

Warmorama In Cadence:

SSH X 16

Scorpion Dry Docks – Left Leg Up x 10

IST x 16

Scorpion Dry Docks – Right Leg Up x 10

Summo Squats x 16

Merkins x 10

 

The Thang:

Mosey to Skyline

Split into groups of 3.

Group 1 – At the starting line 15 x burpees and 10 squats.

Group 2 – Run to top of Skyline

• 20 x Merkins
• 20 x Reverse Crunch

Group 3 – Run to the first road on the right to the light post

• 20 x Diamond Push ups
• 20 x Sumo Squats

Group 1 rotates to group 2 exercises.

Group 2 rotates to group 3 exercises.

Group 3 rotates to group 1 exercises.

Rinse and Repeat for a total of three full rounds. Modify as needed! 

Plank when done and wait for the six.

Mosey back to parking lot with some lunges and more Frankensteins slid within the mosey.

Mary

The Squirm x 16

Pretzel Crunch x 16

The W x 16

Stretching – 10 single count slow cadence as you stretch

• Bottom on the ground with left leg stretchout and right leg tucked into left leg
• Bottom on the ground with right leg stretchout and left leg tucked into left leg
• Bottom on the ground with both legs stretchout and right leg tucked into left leg
• Charmin’s hip opening stretch (name?) – On your back, left leg’s ankle on top of your right leg’s thigh, as you pull forward your right leg to stretch your left hip.  Repeat with the other leg

 

Moleskin:

• As always, very happy to get the chance to lead this great group of men.  I am grateful that @Disaster strong armed us to all sign up or else.  Sign up if you haven’t led in a while… you will not regret it.
• Speed at Highlands every Friday to get you fast
• Bootcamp at Skywalker on Friday led by the one and only @Genie!
• Kettle Bell at Highlands Mondays at the sports club to get you strong

 

Highlands

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