I had little time or imagination to come up with anything that exciting or new for the BD today, but I did try to add in some more challenging variations on a theme of the tried and true Firehouse Run. (Run with pain stations at every second light pole)
Moseyed to the spot
SSH, Imperial walkers, weed pickers, sun gods
As per usual Firehouse run consists of running with stops at every second light pole to have some BD exercises – Tried to stick with Upper, Lower, Abs in rotation until half way then added in Burpees.
Typical merkins, derkins, raven merkins, and the new around the world merkins introduced by Valley Girl recently
Abs, Big boys, LBCs, J lo’s, Peter parkers
and Squats, Imperial squat walkers, lunges, and one stop where we did some calf raises. A couple of Pax were needing to balance themselves and used a light pole. One of the PAX (who shan’t be mentioned by name except to say that he was the only guy with no hair) decided to amp up his calf raises in a more suggestive fashion – hence the title of the beatdown.
MOC was about putting our attention on the things we want to accomplish with a laser focus
No Coffeteria today. It was a last minute thought and I did not have time to make any.