U-Topia
All All MECA BackblastsAugust 5th, 2020
10 PAX made it to the PAIN Academy at Bain Elementary school. Delta (YHC-QIC) was injured yet again, but that doesn’t stop him from leading workouts. Note: there was a rumor in SOB that I ran a workout from a lawn chair once but that was purely false. However, I did lead a workout and not move from a single location. Well anyway back to the thing. The past few Saturday’s I have been observing some areas of improvement for the Mint Hill PAX so I have added those into this workout.
The Thing:
Extended warm up of a small mosey, 50 in cadence jumping jacks, penny-pickers, up-dog, down-dog, and a few other small stuff. Then mosied to the starting line. It was a long time ago and i have worked since then so this may not be completely accurate. But the main attempt was to do some heavy work on the shoulders. Started on one side of the school with Jack Web then had the PAX run around the back of the school (hence the U) to the other side while my injured self and The Body walked around the front and six-inched it up. Then planked for a while while the PAX arrived. Then we did bear-crawl 100’s (50 our and 50 back) to work those shoulders a little more. Sent PAX around the back again and The Body went with them. I walked around the front and met them planked up. We then did a wall-merkin six count exercise where starting in plank, then one hand on the wall, then the other, then one back down then the other then a merkin all in cadence for a 20 slow count. I followed this with 80 slow count Delta crunches. Then sent the PAX around the building again while I walked and planked. On the other side just to get the shoulders working some more we did people’s chair with shoulder presses, mike tyson’s, and donkey kicks. Then we all ran back around again for some T-merkins, some stretching, and bent over flies with no weights (but by this time weights were not needed). Mosied to COT for 6-inches and some stretching.
After today – the PAX still needs works on the above exercises so feel free to rinse in repeat until Jack Web and others are conquered.