I took the time last night to plan a beautiful beatdown for the PAX this am. Unfortunately I over planned and I did NOT get to the special CHOPPA part of the beatdown.
28 PAX posted – It was a chilly 44 degrees but decent weather.
Not modeling good F3 form – we started at 531. We moseyed around the golf course lot to the bandstand in Oak Alley.
We started with a warm up: SSH x 20, Imp Walker Squats x 20, Peter Parkers x 10, and Parker Peters x 20. We sealed the warm up with 5 burpees in honor of Terabyte.
Then we ran a lap in Oak Alley and back.
Once we were back we did the 60-45-30 workout. AMRAP we did MERKS, PLank Walk, and Jump Squats
60 secs Merks, 60 sec Plank Walk, 60 sec Jump Squats , 20 sec rest
Then we did 45 sec Merks, 45 sec Plank Walk, and 45 sec Jump Squats, 20 sec rest
Then we did 30 sec Merks, 30 sec Plank Walk, and 30 sec Jump Squats, 20 sec rest
That was one full – exercise group.
After that we did a long mosey up Oak Alley around the golf course and back to the bandstand
We did 60-45-30 again with Burpees, Low Country Crab and Mtn Climbers.
Pushed it up Oak Alley for another lap.
Back to the shelter for one last 60-45-30.
We did dips, step ups left leg (sorry! no right leg – that left leg is going to be huge), and wall sits lifting legs
After that session was planning on a big finish with the right leg step ups sorry. better do those on your own and then my finale was going to be CHOPPA STYLE
Play the song CHOPPA STYLE
When he says CHOPPA style do a feet to hands jump, when he says choppa choppa plank jack and when he says who dey’ – do a merk.
Hopefully I get someone to let me do this in the next week!
Always a pleasure to lead in the GLOOM!
