Weather was perfect for a good sweat …
7 PAX showed up for a beatdown which proved to be fun and challenging
Disclaimer was short since we had no FNG’s but we went over the:
C. omplimentary
O. utdoors
R. otating fashion
E. nd in COT
S. TUDS
Off for a Mosey which included the usual high knees, butt kickers, karaoke and NUR
Finished at the Tower and discussed that since today was the 26th of the month (which would play a factor later in the beatdown) it was important for me since in 15 months I can retire. But enough about me.
SSH’s (26)
Strawberry pickers (15)
Plank position 1. Right leg (4 count) x5
2. Left leg (4 count) x5
3. Kick backs (4 count) x5
4. Mountain Climber (4 count) x5
Bad Back Stretch
The THANG
- TO the tune “Ain’t no Sunshine” — Bill Withers
Plank Position — hold plank (alternating shoulder taps, reach outs)
Every time Bill says “I know” do a merkin (26 in a row)
Hold plank (alternating shoulder taps, reach outs) to end of song
Ascend Tower to 4th floor and return
2. To the tune Of “Fat Bottom Girls” — Queen
Pickle Pointers (laying on back thrust pickle to the sky) 26 count
LBC’s 26 count
Pickle Pounders (In a elbow plank thrust pickle into ground) 26count
repeat for entire song … a lot tougher than you think .. wifes will thank you for this one
Run tower again
3. LOVE PLANK to the tune of “Cupid Shuffle” — similar to electric slide
Warm ups come into play here … for entire song
Hold Plank position and to the beat do your 4 to the right … 4 to the left.. 4 kick backs .and then mountain climbers … rinse and repeat 3 minutes feels like for ever. Some had more rhythm than others … OBVIOUSLY
Run tower again
4. To the tune “Bicycle Race” — Queen
On your six(6) Alternating Freddy Mercuries (Slow and Fast) Reverse Freddy Mercuries, Flutter kics and Leg raisers for the entire song
Run tower again
5. TubThumpees
We all get knocked down in life and we all need to get right back up
So as we listen to the entire song by Chumbawumba and you know it … in the irish accent …”I get knocked down but I get up again” we simulated getting knocked down and getting right back up by doing Burpee’s … in between verses SSH’ and Squats waitng for more Burpees … yes like Thunderstruck but only 26 Burpees with this song
Run tower again … ending right at 0600hours
Care2Tri 5K (Nov 3rd) M’s and 2.0’s needed for water stop
Get effort By ALL