A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns. So, with a disclaimer, we are off!
Mosey to lawn in front of Loyola for warm up with a little help from my friends!
- Alternating Open Gates IC X20
- Imperial Walkers with help from Gideon IC X20
- Kim Jong Uns aka Supreme Leaders IC X20’s
- Low Slow Squats with help from Thumb Wars IC X20
- Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)
Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading. I think it will pay off.
Mosey to bottom of Mountain for:
Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain! PAX form 3 lines and up we go! Can’t remember last time we did this at WPM. 6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s. We got this PAX! Let’s GO!
Ok. That was tough.
At top, partner up for B.O.M.B.S. All below counts are cumulative. PAX one runs down top ramp and back to top running backwards while PAX two completes exercises. Flapjack till reps are complete.
- 50 Burpees
- 100 OH Press in People’s Chair
- 150 Merkins
- 200 Big Boy Sit-Ups (had to modify these to 150 because they were taking some time)
- 250 Squats (modified these to 200)
Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups. I call that Character Building! My job is done.
Down stairs and mosey to Bench’s for:
- Bulgarian Split Squats L IC X15
- Dips IC X20
- Bulgarian Split Squats R IC X15
Time is running short. Mosey back to flag for count-off, name-o-rama, intentions and prayer.
