So, if a Dirty MacDuece is a series of three exercises of various muscle groups in rapid succession, 12 counts each; a “Down and Dirty MacDuece” is the same with all three exercises targeting the same muscle group. A real CrowdPleaser.
Conditions: Overcast and cool with an even cooler breeze.
Warm up at the COT
SSHx20
Imperial Walkersx20
Mosey to Emily Douglas to gather some blocks. Post in plank with blocks in the field.
First Dirty MacDuece (all exercises for 12 four count reps)
Overhead Presses with the block, Overhead Extensions with the block (PAX on their six), Chest Press with the block.
First Merkin Ladder:
Run up the steps to King Street. Plank and 10 Merkins OYO.
Run up the hill to the corner of King and Wheat. Plank and 15 Merkins OYO.
[Mumble Chatter from Beta]
Run down Wheat toward 5 Points. Halfway to the park entrance Plank and 20 Merkins OYO.
Run to the park entrance. Plank and 25 Merkins OYO.
[more mumble chatter]
Run down to the fountain. Plank and 30 Merkins for a total of 100.
Second Dirty MacDuece (all exercises for 12 four count reps) :
Goblet Squats, Jump Squats, Monkey Humpers
Second Merkin Ladder:
Just like the first. Another 100 Merkins and lots of mumble chatter from Beta]
Third Dirty MacDuece (all exercises for 12 four count reps):
Russian Twists with the block, Heal Taps, Flutter Kicks with the block.
Third Merkin Ladder:
Just like the first. Another 100 Merkins for a grand total of 300.
Fourth Dirty MacDuece (all exercises for 12 four count reps):
Curls for the Girls, Tricep Extensions, Single Arm Rows (12 four count reps each arm)
Put away the blocks and mosey to the COT
BOM by Spot
Powerful Virgin Devo by Nard Dog