September 3rd, 2018 By Robins Nest

With no beat downs listed on Slack for Labor Day, YHC said he would Q a beat down at Comanche. With an hour to work with YHC decided  a tour of the Comanche AO was called for.

Here is what went down:

Disclaimer given then a short mosey to warm up in front of the school.

* SSH

* IST

* Hillbillies

* Cotton pickers

Mosey to blocks, and then partner up (size matters).

Partner ladder

* P1  quadraphila up hate hill to first light pole,10 burpees then run back to P2. P2 curls with coupon. Then switch.

* P1 quadraphilia up hate hill to first light pole, 10 merkins then run back to P2. P2 chest press with coupon. Then switch.

* P1 run up hate hill to first light pole. 20 LBC’s then run back to P2. P2 triceps with coupon. Then switch. Plank until all completed.

* Partner shuffle with coupon to end of buses, LBC’s

* Partner shuffle with coupon to rear court yard.

* 20 partner w/coupon step ups

* Partner ladder, P1 lunge walk to door, mosey back. P2 LBC’s. Then switch.

* Partners pick up coupon and shuffle to path near rocks. Team overhead coupon lift (partners facing each other – from waist to overhead.

* Partners  coupon shuffle to upper field and then drop the coupons and line up on the line.

* Pax led exercises (x2 rounds). Pax runs out around far come, and replaces exercise called and leads an exercise until they are replaced. Follow the same pattern until two rounds completed.

* Partners grab their coupon and follow YHC out and up the road for a partner coupon shuffle (Indian run) while partners are both carrying coupon.

* At the left side of the Mary lot, drop the coupons off and line up on white line. Ladder, P1 bear crawls to first light pole,20 LBC’s. P2 chest press. Then switch.

* P1 shuffle one direction, then other on return. P2 skull crushers.

* Partners move their coupon to the other end of the Mary lot, and drop. Pax line up on white line and then pax shuffle the lines to the first light pole.

* Partners grab their coupon and head over to the bottom of hill in the grass. Partners hill climb with coupon, up, down and up. Mosey the coupons home and mosey back to Mary.

Mary:

* Homer to Marge

* Hello Dolly

* Alternating crunch

* Forward and wide leg folds

Count off, namearama and prayed us out.

 

Thanks for giving me the opportunity to lead, it’s always a pleasure!

Robins Nest

 

 

 

 

 

 

---