Shoulder Destroyer!
All All MECA BackblastsSeptember 20th, 2016
Definitely cooler in the gloom, but the humidity is still holding on. I know this because I ran a mile to the workout and arrived 10 mins early. About 5 mins later Ribshack arrived and asked “Why are you wet?”. I guess I was distracted by the stories of Sarah Palin, Alaska and a very unhappy F3’er, because I didn’t even noticed. I looked down and he was right, I was dripping sweat. Hey old buddy humidity, you’ve over stayed your welcome!
0.75mile warm up mosey around the apartments. No complaints this time??!! Good job gents!!
Circle up for the following
20 x IST
1 x Burpee – Yes Jelly, I heard your “Oh Great….”
15 x CP
2 x Burpee
20 x SSH
4 x Burpee
15 x MC
5 x Burpee
Everyone grab two bricks and return to circle
With bricks in hand, do the following
Prisoner Merkin Ladder
1-10 Merkins
1-10 AirPress(Well, brick press)
Walk it off
What goes up, must come down
10-1 Merkins
10-1 Airpress(Bricks)
Walk it off
Ladder
1-10 Lateral Raises
3-30 Curls
Back down with a change
10 -1 Lateral raises
10-1 Front raises
Shoulders should be nice and cooked now! Put the bricks back
Serpentine forward back run down the parking lot lines
Line up on the curb for 20 yard sprints
5 x prone sprints – Stairmaster takes the virtual crown!
Serpentine back up the parking lot lines.
Karaoke serpentine back down the parking lot lines
Mary
20 x LBC
10 – x Reverse Crunch
15 x Pretzel crunch
10 x Low dolly
The constantly humid moleskin;
1. Great work men!
2. Great to meet Stairmaster and Slim Sour!
3 Comments on “Shoulder Destroyer!”
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Nice job this morning dingo. Simple, but effective.
Good work by all.
Welcome @stair master.
Ah yes – thanks @dingo for another fine @dingo beatdown. 3/4 mile+ warm-up – no problem now that has become part of the typical @dingo warm-up. With @dingo at the helm thought we might be in for some more running today (was getting ready) but @dingo surprises to do a red bricks beatdown instead. BRR is over. Thought @dingo was @triplethreat for a minute, taking from his red brick playbook. The Pax must have been stunned as there was not much mumble chatter as I wondered what was up. Then @dingo explained – “Today it’s all about the shoulders!” Very nice…
@Urlacher’s was harder. Just sayin’…