Just a good ole fashion beatdown

Just a good ole fashion beatdown

Short started us off with the warm up:

30 SSH, 10 Merkins, 20 Somethings, 10 Merkins, 26 MC’s  and handed it off

The Thang:

Mosey over to the school for  a quick people chair then 3 rounds of 15 Box Jumps, 15 Dips and 15 LBC’s with a V-up hold in-between and after we were done a set of 20 rock hoppers.  We then did a short mosey over to the front of the school for a ring of burbee fire.  Starting at one and ascending to 7 at each light pole around the parking lot.  We then reversed it back starting at 7 working our way to 1.  That was work but not the bulk of it.  Also lined in the parking lot were cones to show some additional work.  The game plan was simple yet effective run forward to cones, do the work, run back a cone.  The cones were as follows,  20 Squats, 20 Jump knee tucks, 20 Russian twists, 10 Maryland Crab merkins, 20 heals to heavens, 10 burbees, and 20 flutter kicks.

We all ran the cones and circled up for a bit of ab work.  Ring of fire protractor abs followed by 25 dollies.  Good news!! We had enough time to run the gauntlet backwards for a quick stop at the stations listed above.  Finish with some planking and a jail break to base camp.  Finished up with 30 Russian Twists just for fun.

Moleskin:

I could tell some of the pax enjoyed the football game a bit to much yesterday and were sluggish at first,,,, slowly but shirley (don’t call me Shirley) they sweat the sloth out of them and got into gear.  It was good to have Turnpike head on down from Outland and hang with the pax here.  Great to see Ole McDonald and Flow were working the gears back up and running,  Popeye continues to impress.  Shampoodle and Turtle pushed the Pax while the rest of us put our work in.

Ole MacDonald thanks for taking us out