the ultimate beatdown took place at IS on 2024.09.22<\/p>\n
yhc rolled up a little early, to the quick arrival of lamb chop, palin + yukon cornelius<\/p>\n
funny story on this one, a surprise substi q by yhc for booboobustamove so he could get to raleigh that morning. the evening before or morning of yhc checked calendar which said greenspan. so, a bewildered lamb chop and palin wanted to know why greenspan was on the q, booboo did the preblast, and yhc was q’ing.<\/p>\n
boo boo preblasted ‘the ultimate beatdown’ which became the framework for the workout.<\/p>\n
palin let me know yukon had a special request which YC whispered, “sharks and minnows”<\/p>\n
happy to oblige and also to cancel the inclusion of the hill in our plans, and keep us in nearer territory.<\/p>\n
we did some<\/p>\n
warmup<\/p>\n
ssh, abe vigoda, imperial storm troopers, hillbillies, arm swirly things forward and back, michael phelps<\/p>\n
on to the<\/p>\n
workout<\/p>\n
we moseyed over to the tennis courts where we did the ULTIMATE workout part 1, one minute each with a movement exercise between each one. One minute sand timer used for each exercise. yukon cornelius manned the sand timer. sometimes he ran off with it. sometimes he hid the list of exercises also but in the end it worked out.<\/p>\n
U p downs
\nsharks & minnows
\nL bc’s
\nsharks & minnows
\nT empo merkins
\nrun to far baseline 3rd court, far baseline 2nd court, far baseline 1st court
\nI nchworms
\nside shuffle all the way down and back
\nM onkey humpers
\ncarioca all the way down and back
\nA lternating shoulder taps
\nskip \/ high knees all the way down and back
\nT ie fighters
\nsharks & minnows
\nE lbow plank
\nsomewhere in here one of these might have gotten doubled up,
\nwe also did bear crawl \/ crawl bear and crab walk \/ walk crab to middle line of first court at some point.<\/p>\n
mosey over to near the playground for ultimate beatdown part 2. by popular request (by popular i mean repeated requests from lamb chop) we did bonnie blairs for one minute between each one minute exercise.<\/p>\n
U ups
\nbonnie blairs
\nL ow dolly
\nbonnie blairs
\nT ricep dip (to moby, flower) – this one was about 5 min long, “green sally up”
\nbonnie blairs
\nI ron mikes (which also count as bonnie blairs)
\nbonnie blairs
\nM ountain climbers\u00a0 <— somewhere in here spicoli rolled in \ud83d\ude42
\nbonnie blairs
\nA rods (j lo \/ pickle pounder \/ j lo)
\nbonnie blairs
\nT hunderstruck (ac\/dc, do a merkin each time you hear ‘thunder’)
\nbonnie blairs
\nE lbow to knee aka mutton crunch<\/p>\n
and, finish.<\/p>\n
I think lamb chop made it to 300 bonnie blairs.
\ndon’t try to be the shark first, yukon cornelius is always the first shark! yhc made this mistake.<\/p>\n
a good time had by all with lots of mumble chatter. the sand timer eliminates the need for counting. pretty sure there was no counting except in lamb chops head for bonnie blairs<\/p>\n
prayer requests \/ cot<\/p>\n
for spicoli’s dad and health
\nfor palin’s m and job
\nfor lamb chop’s cousins’s kids and health
\nfor drip’s daughter and trickle’s sister marriage (drip and trickle were there in spirit, but had a rehearsal dinner the evening before)<\/p>\n
yhc out<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
the ultimate beatdown took place at IS on 2024.09.22 yhc rolled up a little early, to the quick arrival of lamb chop, palin + yukon cornelius funny story on this one, a surprise substi q by yhc for booboobustamove so he could get to raleigh that morning. the evening before or morning of yhc checked […]<\/p>\n","protected":false},"author":571,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-24112","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"crash","date":"2024.09.21","pax":"lambchop, palin, yukon cornelius, spicoli, crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24112","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24112"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24112\/revisions"}],"predecessor-version":[{"id":24113,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24112\/revisions\/24113"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}