13 thoroughly wrapped up pax jumped out of their chariots to some tunes blasting out of Rev Flo-Rida’s trunk, to get the icy (where was it) beatdown.
The Thang
Once around the track- forward, Karaoke, backward, Karaoke, forward
SSH x 20
IW x 20
Merkin x 10
Slow Squat x 20
Wide Arm Merkin x 10
Monkey Humper x 15
Mosey to Goal Line- Burpee Suicides
To the Opposite 20yd line, 10 Burpees, sprint back
To the Opposite 30 yd line, 10 Burpees, sprint back
To the Opposite 40 yd line, 10 Burpees, sprint back
To the 50 yd line, 10 Burpess, sprint back
Frisbee Hairburner Relay race: (2 Teams)
Burn the Frisbees 25 yards and back while your team does LBCs, Flutters, Dolly
Burn the Frisbees 15 yards and back while your team continues with LBCs, Flutters, Dolly
Animal Field Work:
Bear Crawl – 50 yds
Turtle Crawl- 50 yds
(Audible)
Scorpian Crawl- 25 yds, sprint back
Crab Walk- 25 yds, sprint back
Duck Walk- 25 yds, sprint back
Ring of Fire- (cirle up)
Each Pax calls an exercise while that person does Animal crawl around the circle (YHC can’t remember all that was called)
Gasers- 100s x 5
COT
Ye Ole Naked Moleskine:
– Love the Rev. Flo-Rida’s encouragement and comments…Yes, the Abs stuff will make you look better naked. OH, and thanks for the musical entertainment during the Ring of Fire.
– Ausman brothers in the house- quiet, stealth and strong performance
– Tesla (Respect) always encourages YHC and thanks for the strong TakeOut
– Frisbees hairburners seem to be a crowd pleaser if dirty looks=crowd pleaser? Thanks TR for the discs, they are nice and shined up for you.
– Scorpian crawl proved to be a real kick in the teeth, maybe because it was after Bear and Turtle, shoulder burn
-In the end, all did a great job out there this am, giving it your best. #ISI Thanks for letting me lead The Charge….love how that sounds!
Annoucements:
Spring Mudrun coming up very soon
Starting thinking about BRR, Sept. 11-12
Need more Cowbell (Kettlebell)? then check out CORE Meltdown, Thurs at Beverly Woods
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