4 Non Blondes and a modified Mt. Climber for the W
AO: Badapple
When: 2025-06-20
QIC: Sweep3r
PAX (11): Buckshot, Goose, Pea Shooter, PushBack, Red Ryder (the one that posts), Rusty, Sprocket, Sweep3r, Tank, The_OG Zima, Thud
Preamble:
It's Friday. PAX are eager to wrap up the week on a high and go into the weekend charged up and fit! Let's go!Warm-O-Rama:
Usual disclaimer. Everyone knows, don't sue anyone. You're responsible. I'm not a professional. Modify as necessary.
- 25 SSH IC
- 10 Weed pickers IC
- Get in mercan position for the start of the song (exclamations of joy, glee even, could be heard from the PAX) as the song Flower by Moby came on. Up you go up, until you hear Down, then you go down. Stay in the position you're in until you hear down or up; this is your key to move. Let's get to it. 3 minutes of pure MERCAN pleasure and joy. Most of the time is spent in the low plank (down Mercan) position. This is a crowd pleaser. One pax may have commented about how this was not a warm-up; after the song finished all PAX were warm though!
- Next up: modified Mountain Climber, heel tough 10 IC
The Thang:
The board was flipped and we ran through the exercise.
BUY IN = 25 burpees
Section 1
- 20 Mike Tysons
- 25 1/4 burpees
- 30 Peter Parker
- Bernie to the curb at the top of Zima's Hill
- 20 Mike Tyson's
- Run to bottom hill
- 25 1/4 burpees
- Broad jump up the hill
- 30 Peter Parker
- Skip back to the flag
Section 3 (repeat #1)
- 20 Mike Tysons
- 25 1/4 burpees
- 30 Peter Parker
Section 4
- 20 STRAIGHT ARM RAISE (with coupon)
- 25 BOR ALPHA (each arm with coupon)
- 30 OHP (with coupon)
- Run to bottom of hill followed by two laps of the parking lot
Mary
- 3 Times around high plank mercan circle total 33 mercans (3 each pax while the remainder of the time spent in high plank)
- Red rider - Superman 15 IC
- Tank - Freddy Mercury 25 IC
- Rusty - Shoulder Taps 15 IC
- Buckshot - BBSU Freeze hold 20 second count
- Pea shooter - 10 J-Lo's IC
- Sprocket - 15 Flutters IC
AND TIME!
The PAX were so disappointed that the BD came to a close. Mumblings could be heard....so great could have gone on with these exercises for another 15 - 30 minutes. Too bad time had to end.