Jog, Sprint, Climb, and Lift—-Journey into the Morning Doom & Gloom
All All MECA BackblastsApril 21st, 2015
WARM-O-RAMA 1.0
- Mosey to the Mall
- SSH x 25
- Mountain climbers x 25
- Cotton Pickers x 25
- Butt kicks to 1st pole and back
- High knees to 1st pole and back
- Sprint to 1st pole and back, 2nd pole and back, 3rd pole and back…..repeato
- Run to the hospital hill
THE THANG
- Sprint up the Hospital Hill of Doom – 10 burpees / walk back down
- Sprint up the Hospital Hill of Doom – 8 burpees / walk back down
- Bear Crawl up the Hospital Hill of Doom – 6 burpees / walk back down
Run to the rock pile
Six stations:
- Goblet Squats w/ rock (16, 8 ,4 2 reps)
- Curls w/ rock (16, 8, 4, 2 reps)
- Mercans (16, 8, 4, 2 reps)
- Mtn Climbers (16, 8, 4, 2 reps)
- Burpees (16, 8, 4, 2 reps)
- Shoulder press (16, 8, 4, 2 reps)
MARY
- LBCs x 25
- Low flutters x 25
- Brazilians X 30
MOLESKIN
It was a nice, cool morning for a beat down. Great workout today guys. The 16 burpees during the station workouts were a little aggressive, but we made it through. Great effort. Thanks for letting me lead today. Until next time…..
PT
Warmorama – 2.0
Mosey to the rock pile
SSH x 12
Merkins x12
IST x 12
The thang
Curls x 12
Skull crushers x 12
Mountain climbers x 12
Repeato
Alternating lunge jumps x 10
Mosey to the pull up bars – 5 pull ups each
Curls x 12
Skull crushers x 12
Mountain climbers x 12
Mosey to the Shelter
4 station tabata 1 min exercise, 10 sec rest, then 45 min exercise 15 sec rest
1. Incline merkins
2. Step ups
3. Decline merkins
4. Dips
LBCs x 20
Hello Dolly x 20
KGB twist x 20
Mosey back to the rock pile and converge with 1.0
Thanks for letting me lead, my upper body is shredded and I have anew found respect for 2.0 pax
Stroke is a beast, working out with an injury
Good to see Cujo back, don’t be a stranger
Photon can start crushing 1.0 at the rate he was going