As i entered into what i thought would be a worthy challenge at outdoing @beer Garden, I realized my prepared beat down may not be enough for the pax present. I had to Modify to accept the challenge of Chardonnay as he was abu”like” in conditioning.
We started out with a normal warmup
Pledge of allegiance followed by a longer than normal side straddle hop. We had to prepare the lower half by some good mornings, and then got the blood going again with some high knees. We then went back to stretch of the back with some cotton pickers. We ended the warm up with a good Indian run around the parking lot.
After a brief mosie across the street I began my beatdown with what I know best, bringing down the foundation!
Walking lunges to the middle, then held squat for a 20 count. we finished one run to the opposite side by deep frog jumps. Once we got there we held squat again for 20 seconds. we then tuned it around for a return. We lunged, held squat, jumped and then held squat until fail. The visitor bested our best in Slalom for the title of most in shape glutes of the week.
We mosied back to work on the rest of the beatdown. After a takedown of a foundation it is best to attack the top!
So we did a merkin walk. Ten merkin walks in one direction then ten back to the starting point in cadence.
So we picked a partner and did a dora
lap around
50 merkins, 100 LBC, 200 flutter kicks 2 is one!
The houses where starting to bend so I went back to the foundation. Wall sit for the gorup while pax ran there and back to beat the pain.
To end the takedown I attacked the middle with a little Merkin Mary!
10 outlaws clockwise, 10 counter clockwise, followed by 10 merkins, 20 flutters, followed by 10 merkins, 20 LBC followed by…you guessed it 10 merkins. We ended with a rousing toe, ankle knee tap led by the ageless wonder SLIM JIM.
The day was completed with a great prayer, for injured pax and families of pax dealing with recent events. The Q for the following week was not known but i am sure it will be a great one. 