September 26th, 2019 By Big Tuna

Six pax from MECA Boondocks AO enjoyed the cooler temperature, lower humidity and nice weather this morning for a challenging stroll around the grounds this morning at The Gunnery.   The goal was to keep moving thru several stations for a full body workout including usage of bricks. The pax arrived early, disclaimer was given (kind of) and we headed out:

 Warm Up

Mosey around the parking lot including some parking stripe shuffle and over towards the playground area for

• SSH (x15, IC)
• Low Slow Squats (X10, IC)
• Tempo Merkins (x10, IC)
• Plank Jacks (x15, IC)

The Thang

Head over to the playground area for ~ 30 minutes of the following circuit with 5 stations:

• Station 1: 10 pull-ups
• Station 2: run to the school entrance for 15 burpees
• Stations 3 and 4: run over to the cars and flag for some brick work
  • Station 3: 20 total reps – for arms  – 10 bicep curls and 10 o/h tricep extensions
  • Station 4: 25 squat thrusters
• Station 5: run back to the playground area for 30 LBC’s
• Repeato – pax completed 5-6 rounds / each round was total of 100 reps – and everyone agreed that they got their money’s worth!

Finisher:

People’s  chair with air press, Moroccan nite club and overhead clap (each exercise – x20, IC)

Mary

New exercise introduced to the Pax by YHC and dubbed by Thick Burger as the “Hot Tuna Melt”

• One leg up / one leg down for a 4 count crunch (both sides, x10, IC)

Moleskine

• Great push by everyone this morning –everyone kept moving and driving towards the finish!
• Continued prayers for Morning Wood and his M’s new baby girl and that he gets some sleep to rejoin us in the near future!

Announcements

See Slack, pre-blasts and/or Thick Burger for more details

• 10/5 – Upcoming Susan Komen – 5K race/walk – Speed for Need opportunity
• 10/12 – El Dorado beatdown at UNCC
• 11/2 – F3 MECA Field Days (YHC has discussed with Othello – potential that Boondocks may join with Mint Hill from East Charlotte AO standpoint)

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”– Mark Twain

Those who dare to fail miserably can achieve greatly.”– John F. Kennedy

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking.”– Steve Jobs

 

 

 

 

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