AO: Shadow
QiC: Seles
Pax Count: 19
Pax List: BiBo, Big Apple, Brass Monkey, Dorian, Fireballs, GreenBean, Manhole, Mossad, Mulch Man, Potter, Radar, Ricochet, Rum Runner, Scout, Striplings, Wreck-It Ralph
FNG Count: 0
Downrange: Sleeper, Madoff (need to be added to PAX pull down menu)
It was another beautiful Spring day in Shadow land, and all good PAX arose from their fartsacks and came to experience a Seles beatdown. YHC had spent some extra time delving deep into the dark reaches of the Exicon library to find something new for the Shadow PAX to enjoy (after 8 years in F3, it’s sometimes a challenge to come up with a new beatdown!) Some worked and some didn’t; the PAX will be the judge!
Warm up:
17 Hairy Rockettes, 8 Mountain Man Poopers, 17 Chinooks, 8 Newton’s Cradles, 17 Toy Soldiers, 8 Crab Taps i.c.
The Thang:
Everest: Climb the Nature Center Hill using 1 Right Leg Lunge, 1 Squat, 1 Left Leg Lunge, 1 Squat repeato (ad nauseum)
Mosey to cul-de-sac at Austin School for 4 minutes of Mary: 8 ex. 30 s ea.: Low Dolly, High Dolly, Low Leg Raise, High Leg Raise, L over R, R over L, ABC, LBC
Individual Medley: 4 exercises for 1:30; start with 5 reps then increase by 1 up to 10 staying within the 1:30 (almost): Burpees, Crab Taps, Sumo Squats, Stone Mountains
Crawl up the Hill using Joe Hendricks (Crawl Bears uphill) alternating with Backwards Inch Worms (consensus by the PAX seems to be to ditch the Joe Hendricks!)
Mosey to front of school for Run Tabata: Run 20 sec, Rest 10 sec 8X
Mosey to Stumps/Picnic Tables for 11’s: Step-ups and Dips
Mosey back to start for the Grateful Dead
Finish with 5 Burpees oyo
CoT:
Big Apple took us out.