• When: 02/17/15
  • QIC: Booster
  • The PAX: FDIC, Yellow Cake, Say What!?!, Pinot, No Show, Booster


Booster Boneyard Beatdown

Conditions: 33 degrees and raining that stopped halfway through

The YHC realized when creating this workout that it would have been helpful to attend a couple of #boneyard workouts prior to taking on the Q. Since this was YHC’s first post at boneyard, my hope is the workout was fairly “boneyardish”- but regardless, the PAX got after it and we all got a little bit better.

COM-No Help gave disclaimer

THE THANG:

#Boneyard PAX slowzy to helipad

COP

  • SSH x 17 IC
  • Imperial Walkers x 17 IC
  • Through the tunnel x 17 IC
  • Baby arm circles x 10 each way IC
  • Merkins x 10 IC
  • Squats x 17 IC

Still on the helipad, the PAX lined up at one end and it was time for modified Dan Taylor

  • 1 squat followed by 4 lunges to the end of helipad and back. Modified from the original Dan Taylor, which ascends after each “set”, maintaining the 1:4 ratio (we needed to save our legs for later exercises)

Next, staying on the helipad, the PAX performed the Del Brown

  • 10 merkins, crab walk across helipad, 10 merkins, crab walk back, 10 more merkins

Slowzy over to Thistle Lake/Field for what ended up being the favorite exercise of the day: the Blimp. Modified slightly due to the standing water in middle of field- PAX performed the following in place:

  • 5 burpees-10 lunges each leg- 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats

Slowzy to the curb for the infamous Booster Curb hops

  • bunny hops x 20 OYO
  • alternating step ups x 10 each leg OYO
  • scissors x 20 OYO
  • hop scotch hops x 20 OYO

Slowzy to wall for the below exercises. After completion of the exercise the PAX then performed an ab exercise on their own, followed by a plank until YHC gave further instructions.

  • Dips x 20 OYO
  • Leg extensions x 20 OYO
  • Decline merkins x 10 OYO
  • Step Ups x 10 each leg OYO
  • Incline merkins x 10 OYO

Plank on the wall followed by 5 merkins for the road.

Slowzy back to the helipad for 6 MoM. Special exercise to get things started (the M mentioned it to me the night before because she saw it on facebook).

  • Partner up- one person does big boy sit-ups while the other person is holding their feet while performing Mt. Climbers. 50 Mt. Climbers then switch

Slowzy back to start to wait on #crypt for count-a-rama, name-a-rama, announcements, prayer requests, and devotional. Check out #crypt backblast for all that information.

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