It was a beautiful day to get beatdown at The Falcon. Most of the PAX were ready to roll by 5:29 so we were off for an on time departure….Coco was even early.
Warm Up
Long Slow Windmill
Arm Circles front and Back
at this point Teo, TO, Assisi joined the crew and some chatter ensued about starting on time.
Merkins X30
Fast Tempo SSH
To the Football field for the Thang. Welcome to the BLIMPS relay(Ma Bell takes credit with this idea). PAX do the full BLIMPS then sprint to the other end of the field for another set X4 sets
Burpee X10
LBC X25
Imperial Walker X25
Monkey Humber X25
Plank Jack(elbows) X50
Squats X 25
After completing the BLIMPS challenge YHC asked the PAX a question. Full Field or Half Field? Coco and Walt screamed full field. PAX to the line and they may have regretted that.
Bear Crawl Merkins across the field. Bear Crawl and after each 5 hand plants stop and do 5 merkins all the way across the field(for note it is freaky how fast PBR finished this excercise)
This was not fun so we switched it up for the next excercise.
Line up and back across the field for Crawl Bear Merkins. 5 foot plants and then 5 merkins to half field then bunny hop back to the other end.
Recovery Lap around the track and back to the parking lot for Mary.
Mary:
Plank to 6 inches for several sets
LBC
Heels to Heaven
Right Oblique Crunch
Left Oblique Crunch
COT
