September 19th, 2015 By Gump

21 Pax showed for a nice fall beatdown and the following ensued.

Mosey over to warm up, en route @bootstrap comments that he wanted a hard beatdown, not a @gump beatdown!

Warmup

• SSH x 10
• 1 Burpee
• Windmills x 10
• 2 Burpees
• Imperial Walker x 10
• 3 Burpees
• Arm Circles x 10
• 4 Burpees
• Merkins x 10
• 5 Burpees
• LBC x 10
• 6 Burpees
• Cotton Pickers x 10
• 7 Burpees
• IST x 10
• 8 Burpees
• Something else x 10
• 9 Burpees
• Something Else x 10
• 10 Burpees

Mosey over to parking lot

• Line up for Cackalacka choo-choo, 1 merkin when a pax jumps over you

Mosey towards small hill

• Line up for a 8 to 2 Ladder, Merkins at the top LBC at the bottom, plan when done.

Two lines, Indian Run up the Hill to the split rail fences

• Decline Merkins x 6
• LBC x 10
• Decline Merkins x 6 this time one rung higher
• Low Dolly x 10

Indian Run to new School

• Mohamed Ali x 10
• Mohamed Ali x 10
• People’s Chair for 1 min adding in heel touches x 10
• Mohamed Ali x 10
• Mohamed Ali x 10
• People’s Chair for 1 min adding  Air Presses x 10

Indian Run to Rock Pile, Select a Rock and COP

• Curl’s x 10
• Squat x 10
• Standing Tricep Extension x 10
• Overhead Press x 10
• Pullovers x 10

Line up in two lines  heading up the sidewalk

• Backwards run up hill to first light post, switch and sprint to concession stand

Indian Run to parking lot by the way of Heartbreak ridge

COP in Parking lot for Marry

• 3 minutes of Sally Merkins
• LBC x 20
• Hommer to Marge
• Pretzel Crunch x 10
• Some other stuff

Moleskin

• The Quote of the day from ONJ “does he smoke Meth in the mornings as well?” in reference to @choppers never ending chatter and laughter!
• Great to see some old faces back out in the gloom after some months off @oldschool
• I failed  with my flying EH of the not so sad clown in the parking lot.  When he laid the bro hug on me I realized that was one large dude I was taunting from afar.
• I think @google’s sally beatbox went over a bit better than when @kato laid that on us.  Great mix up that is for sure and I only wish i could do that for 3 minutes.

 

 

 

Highlands, Skywalker, Tradition

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