Another Saturday morning beat down as come and gone. It was a perfect morning to endure some pain temps in the low 60’s and just the right amount of dew on the grass to get your feet wet. Now yesterday we were texting each other in the F3 T’ville group about who was on q and The Dude dropped an Easter egg in his text that Pedro pick up on, but we just couldn’t connect the dots to what he had up his sleeve. And as yhc pulled into Copperhead Creek this morning and just happened to notice that The Dude was setting up some cones by the track and instantly knew that this beat down was going to suck. So here’s how it unfolded.
SSH x 30
Hand release merkin x 10
Squat x 30
Merkin x 10
High knee x 30
Mini merkin x 10 (crowd pleaser)
Lunge x 30
Wide arm merkin x 10
Mountain climber x 30
Diamond merkin x 10
Burpee x 30 and instantly yhc was ready to call it a day and go back home. Stupid burpees.
Merkin x 10
And that was just the warm up.
Mosey around the park to big picnic area for some tabata. AMRAP exercise for 30 seconds rest for 10 seconds. And here we go.
SSH
Wall sit
Merkin
LBC
Step ups
Squat
Dips
Plank
High knee
Lunge
Mini merkin
Side plank
Time for a break with Robin, Round Robin that is.
LBC x 20
Flutter kicks x 20
Pickle pounder x 10
30-45 second wall sit
Moroccan nightclub x 20
American hammer x 15
Bench press picnic table x 15
Mosey over to the cones that Dude had set up. He had 10 cones set up about 15-20 feet apart.
We started with a bear crawl from first cone to the second cone and flipped over for crab walk. Rinse and repeat all 10 cones. Once we all made it to the other end we had to do suicides all the way back. That was a train wreck in the beginning we were all running into each other, but we finally got it figured out and got it done.
And we finished it off with a good ol fashioned Indian run back to the parking lot. And done.
A lot of mumbled chatter out of yhc especially when The Dude called out 30 burpees. Now for most of y’all reading this that probably don’t sound so bad, but as for me I’d rather shot myself in both feet and run 10 miles. But in the end i knocked out as many as I could physically do (10) and then just focused on the rest of what lay a head. Props to the other 6 pax as they knocked out all 30 of those stupid things.
Clifford BRD out!!
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