On the Menu-Mosey with a Side of Merkins

QIC: no-ski
PAX POSTED: no-ski, dillio

2 PAX posted this AM for the in the Gloom Beatdown. Dillio got in just in time, so we won’t question his car parking abilities here today :).

As we did our mosey on the second warmup round, DBA made a quick special appearance with his daughter to make sure that YHC wasn’t running an UNO beatdown today. Many thanks for checking in on us! Hope your back recovers quickly, so you can enjoy the beatdowns with everyone else soon.

It was a lovely morning. Temperature was about 77 degrees and not so humid. Flag was planted and the beatdown went according to plan.

The Thang;

Warmup at BB courts;

  • All IC (x10)
  • Air Press
  • Baby Arm Circles
  • Windmills
  • Cotton Pickers
  • Hill Billies
  • Merkins

Mosey

  • All IC (x10)
  • SSH
  • Imp Walkers
  • Squat Frankenstein’s
  • Plank Jacks
  • Mount Climbers
  • Merkins

Mosey to parking log and grab a piece of curb;

Modified @spongebob Line Drills using curb and the parking lot lines. On the curb go right (exercise1), then go left (exercise2) back to starting position. Go backwards along the parking line (exercise3), at the end of line Merkin time, then comeback (exercise4) to the curb. Rinse/Repeat.

  • Round 1
    Step-ups on curb —-> <—— Curb Jumps
    Backwards Lunges, x10 Merkins, Forward Lunges
  • Round 2
    Step-ups on curb —-> <—— Curb Jumps
    Crawl Bear, x15 Merkins, Bear Crawl
  • Round 3
    Step-ups on curb —-> <—— Curb Jumps
    Backwards Crab Walk, x20 Merkins, Crab Walk

Mosey

Captain Therkin;

  • x2 BBS, x4 AH, x5 Merkin
  • x4 BBS, x8 AH, x5 Merkin
  • x6 BBS, x12 AH, x5 Merkin
  • x8 BBS, x16 AH, x5 Merkin
  • x10 BBS, x20 AH, x5 Merkin

Mosey around the #TheRanch (LLR Blvd. > Sunlake Blvd, > Nightshade Dr. > Serenoa Dr. > Nature View Rd. > back to BB courts) stop every so often and do some MARY/Merkins;

  • All IC (x10)
  • Plank 60 sec.
  • LBC’s
  • Merkins
  • Sweat Angels
  • Flutter Kicks
  • Merkins

Total Distance: 2.24 miles
Total Merkins: 150

COT

  • Asked for strength and perseverance for our resident fartsackers. We know you can do it! Don’t let the fartsack set it.
  • Asked for safe travel for those DR.

Moleskin

  • There was a good mumble chatter going on between the YHC and Dillio.
  • YHC was very honored that DBA got up this AM to check on him even though he wasn’t going to participate in the beatdown due to injury. Thank you, that meant a lot!
  • We will be getting some Bulgarian Bags created this weekend, so we can have some new workout instruments of pain ready for next week.
  • Come on fartsackers, time to post this Saturday.
  • Merkin Challenge is going well. Over 25k Merkins done so far this month by the PAX. Amazing job men! Keep it up.
By | 2017-07-13T11:49:50+00:00 July 13th, 2017|Back Blasts|0 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

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