AO: The Paddock
QIC: Steamy Nix
PAX: Blue Steel
Getting warmer. Dry but turf has some brisk cold dew.
16 Slow High knees,
20 Don Xiotes,
16 Daisy Pickers (8 each leg),
30 Jane Fonda’s (15 each leg)
downward / upward dog stretch,
20 scissor arms,
20 arm circles (10 each way)
10 HC Monkey Humpere
Line the PAX at end zone
Team work exercise.
Each person has to do 3 of each.
15 big boys then a 5 yard dead bug shuffle while the other guy runs a lap. Shuffle back if and forth till partner finished the lap. (3X each)
Merkins until the other guy bear crawls 30 yards and jogs back. 3 times each. Can modify with knee Merkins.
Deep squats while the other guy side-skips down the width of a yard line four times.
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)
Hold and do Moroccan night clubs (HCX10)
30 second rest, repeat!
Finished with 6-inch legs off the ground (30 seconds), box xutters (HCX10 each way), 6-inchers again (30 seconds).
Nothing serious. Blue Steel is doing good, still training for his Portland Marathon. He got 3 miles in before the Beatdown. Sunrise was killer.