AO: The Paddock
QIC: Steamy Nix
PAX: Blue Steel
Conditions
Getting warmer. Dry.
Warm up:
30 SSH, 16 Slow High knees, 20 Don Xiotes, 16 Daisy Pickers (8 each leg), 30 Jane Fonda’s (15 each leg) downward / upward dog stretch, chest stretch, 20 scissor arms, 20 arm circles (10 each way)
The Thang:
Line the PAX at end zone
Round 1:
30 squats
Sprint to 40YL
30 squats
Lunges back to EZ
30 Merkins
Sprint to 40YL
30 Merkins
Lunges back to EZ
60 drunken mountain climbers
Sprint to 40YL
60 Drunken MC’s
Lunges back to EZ
15 burpees with push up
Sprint to 40YL
15 burpees with push up
Lunges back to EZ
Run 2 laps
Repeat! If there is time.
Give 5 minutes before end of beatdown for the following:
Wall sits –
Hold for 30 seconds
Hold and do halos (HCX10)
Hold and do cherry pickers (HCX10)
30 second rest, repeat!
Finished with 6-inch legs off the ground (30 seconds), leg circles (HCX10 each way), 6-inchers again (30 seconds).
Recover!!!
COT:
Nothing serious. Blue Steel is doing good, training for his Portland Marathon. He got 3 miles in before the Beatdown. Sunrise was killer. Steamy is doing better with stress. Nothing new to report.