Upon arrival at 6:15am, I see a bike resting on the flag. I also noticed the the parking lot was much less crowded than usual. At 6:30am, as Butt Splice and Chewy ran up to the flag, I quickly learned that Splice did a pre-workout thang before the pre-workout thang by riding his bike to the mother ship. What an over achiever!!! As we started the “warm-up”, we quickly grew to a group of 10, Grundy, Chewy, Butt Splice, Maverick, Bushwacker, Lonase, Moby Dick, Einstein, Tanked Up, and yours truly. As we started the Thang, we grew to a group of 12 as Skim Milk and his FNG, later nameed Bourbon Ball arrived.
Warm Up:
- 20 Side Straddle Hops – IC, 2 Burpies – OYO
- 20 Butt Kicks – IC, 4 Burpies – OYO
- 20 High Knees – IC, 6 Burpies – OYO
- 20 Wind Mills – IC , 8 Burpies – OYO
- 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Hand Claps IC, 10 Burpies – OYO
Mosey…
Thang # 1:
BLIMPS
- Burpies: 5- OYO
- Lunges: 10 Each Leg -OYO
- Imperial Walkers: 15 – OYO
- Merkins: 20 – OYO
- Plank Jacks: 25 – OYO
- Squats: 3- OYO
Bear Crawl back to the starting line, rinse and repeast 2 more times!
Mosey…
Thang #2:
- Left Leg Step Ups – 5 IC
- Right Leg Step Ups – 5 IC
- Squat Jumps – 5 – OYO
- Chair – 15 Count IC
- Derkins – 10 – OYO
Rinse and Repeat 2 more times increasing Step Ups and squat jumps by 5 each set.
Thang #3
- 20 Gas Pumps – IC
- 20 Crunchy Frogs – IC
- 20 LBC’s – IC
- 20 Boat/Canoes – IC
- Round of Guantanamo
- 50 LBC’s – IC – You all can thank Grundy for this lagniappe!!!
Mosey….
20 Merkins – Just for good measure
Mosey back to the flag.
Great job to Bourbon Ball who completed a great beatdown, Lonas who, after a short rest that God was telling him to take, was able to finish running the rest of the beatdown, and for Bushwacher for praying us out.
