30 dudes showed up on a soggy Friday morning, for an old-school beatdown.  Here’s what we did.

Warm-up: 20 SSH, 20 Imperial Walker, 10 Arm Circles, 10 Reverse, 10 Windmill and 20 Merkins, all cadence count.

Jog over to loop behind Southern Community Park Playground.  The workout is a BLIMPS escalator.  An audible due to size of the group is to count off by 1’s and 2’s.

The B in blimp stands for Burpee; we did 10 and ran the loop (1’s in that order, 2’s ran first then hit their burpees).

The L stands for Lunge; we did 10 on each leg, but only after knocking out the 10 burpees again.  (1’s did burpees and lunges first then ran; 2’s did the opposite).

I is for Imperial Walker; we did 20 in cadence count.  Of course, we did 10 burpees and 10 lunges on each leg, first, then ran the loop.  At this point the exercises were piling up and the runners would finish the loop way before the burpees, lunges and imperial walkers could be completed, so we made the runners run backwards to slow them down.

M is for Merkin, we added 20 of them to the 10 burpees, 10 lunges on each leg, and 20 cadence count imperial walkers, plus running the loop backwards.

P is for Plank Jacks. We did at least twice as many as Chachi did over at the Falcon. Because, the Falcon.

S is for Squat, we added 30 to complete the escalator.

On the way back to the parking lot for Mary we stopped at the picnic tables for 15 cadence count dips and 10 cadence count derkins.  Arms were smoked.

Dealers choice Mary included cross LBCs, boxcutters, regular LBCs, Russian hammers and Adolphus Plank/Stretch.

Thanks to the Pax for the honor of leading you this morning.  It is a pretty cool thing we have going, in F3 in general and here in Churham in particular.