E Pluribus Unum

Fri., Jul. 2, 2021 / 06:00 am - 06:45 am / Medina High School

Squealer

Warm-up:

Necks-up and down, side to side, rolls
Abe Vigoda
Forward/Backward Bend
Tappy Taps
Bear Squats
Seal Stretch/Upward Dogs

Workout:

E pluribus unum- many exercises contributing to one beatdown, represented by the following cumilative circuit:

Round 1:

1 Burpee
20 yard sprint

Round 2:

2 Tempo (slow) Squats
2 Burpees
40 yard sprint

Round 3:

3 merkins
3 Tempo Squats
3 Burpees
60 yd sprint

Round 4:

4 jump squats
4 merkins
4 tempo squats
4 burpees
80 yd sprint

Round 5:

5 air presses
5 jump squats
5 merkins
5 tempo squats
5 burpees
100 yd sprint

Round 6:

6 mountain climbers
6 air presses
6 jump squats
6 merkins
6 tempo squats
6 burpees
80 yd sprint (this was supposed to be 120, but we were sharing the field)

Round 7:

7 dips
7 mountain climbers
7 air presses
7 jump squats
7 merkins
7 tempo squats
7 burpees
60 yd sprint

Round 8:

40 SSH (we learned about the 5/1 exchange rate of SSH reps)
8 dips
8 mountain climbers
8 air presses
8 jump squats
8 merkins
8 tempo squats
8 burpees
40 yd sprint

Round 9:

9 alt. Shoulder taps
45 SSH
9 dips
9 mountain climbers
9 air presses
9 jump squats
9 merkins
9 tempo squats
9 burpees

Round 10 (Lightning Round for time):

10 alt. Shoulder taps
50 SSH
10 dips
10 mountain climbers
10 air presses
10 jump squats
10 merkins
10 tempo squats
10 burpees
100 yd sprint to wrap things up

Cumulative totals:

55 Burpees
54 Tempo Squats
52 merkins
49 jump squats
45 air presses
40 mountain climbers
34 dips
135 SSH
19 shoulder taps
580 yd sprints

COT:

The men of our group come from various backgrounds, religions, political belief structures and have all sorts of differing opinions. This group does not exist to impose a monolithic belief structure on its members. Rather, it is a great organization because it embraces diversity of thought while uniting its participants in a common goal: gathering together to make ourselves better and, by extension, improve our families and our communities.