Kemosabe aka “fair weather” had the Q in a rain soaked workout. I can say this was a first for me.
All All MECA BackblastsOctober 29th, 2015
When I showed up at 5:30 am the rain was falling and no one was there. I said maybe I will go back home and have a cup of coffee. Just then Major Payne rolled in along with Dutch. Shortly after King Louie arrived and off we went to awake the police officer parked in the back of the parking lot hanging out or sleeping. Dutch insisted we go and circle up for warm ups right next to him. Didn’t take long for him to leave the lot. Here are the details of the rain soaked outing:
Warm up & then circle up
Small Arm Circles then Large Arm Circles, Reverse Arm Circles
Bend over and touch your toes and hold it
Side Straddle Hop- 12 in cadence
Wind Mills- 12 in cadence
Cotton Pickers- 12 in cadence
Slow run to the corner of the lot near the picnic tables
Merkins- 10 single count followed by 10 dips at the picnic table
Wide Merkins- 10 single count followed by 10 dips at the picnic table
Diamond Merkins- 10 single count followed by 10 dips at the picnic table
Repeat and change to 15
**** You can alternate back and forth if you would like
Partner 1 (Pull Up Bars) Partner 2
10 Pull Ups 10 cinder block squats
10 Chin Ups 10 squats with the sand bag
10 High Knees 10 curls w/ sand bag
*** REPEATO this time 15
Move over to Dip Bars
Partner 1 Partner 2
10 dips on the dip bars 20 World War 2 sit ups w/ blocks
10 pull ups on the dip bars 20 mason twists w/ cinder blocks
10 walk across the dip bars 20 pull ups with cinder block to your chest
Repeat this same thing again
Grap a cinder block
1. 10 arm curls with cinder blocks
2. 10 shoulder presses
3. 10 skull crushers with cinder blocks standing up
4. 10 chest presses with cinder blocks on your back
5. 10 cinder block push ups
***REPEAT cycle again, this time increase to 15, then 20, and a few 25’s
Leg Exercises with cinder blocks
10 Air squats with cinder blocks at waist level
10 air squats with cinder blocks above your head
***Repeat with 15
Mary
12 low dolly in cadence
12 low flutter in cadence
12 count in cadence LBC’s
12 count in cadence dying cockroach
12 in cadence dying cockroach
12 in cadence skirm
Finish with 15 merkinss on your own
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BeatDown, ChowDown this Saturday!
HC here – http://f3nation.com/2015/10/14/pre-blast-beatdown-chowdown-is-on-for-oct-31-2015/