Precursor: Blue Streak, Red Bull were Bo Sox 2.0s. I wasn’t able to do the dropdown but wanted to give BoSox and the 2.0s credit rightly deserved.
The box continues to be my favorite beat down of every week. One thing I’ve noticed lately is that the numbers have been strong, but it’s a different mix of guys, which makes it fun.
Mosey a 1/2 lap around the track, circle up, SSH of varying speeds, Imperial walkers, phelps, and sungods.
First group of exercises was as follows:
Modified shoulder taps (instead of plank, bring knees in so you are on your toes, tighten the core, then do the taps)
Broad jump burpees – broad jump out, broad jump backwards, then burpee
Round of 25, then 20, then 15, then 10, then 5…plank on the 6. It was a lot of burpees….
Next group of exercises
Elevens across the soccer field.
Exercise 1 – The showtime merkin – I was at the blacktop a few weeks ago and showtime introduced this move. Start in crabwalk position, perform hip thrust and single leg kick up, and whichever legs you kicks then gets tucked under without touching the ground, which forces you into the single leg merkin position, down and then back through to the starting postion, alternate legs. Each leg counted as 1.
Exercise 2 – Big Boy Sit ups.
Exercise 1 starts at 1, run across the soccer field, perform 10 of exercise 2…increase 1, and decrease 2, each time total round reps equals 11.
Mosey back to parking lot to pick up coupons and head to the tennis court. We went to the single court, and in retrospect, the double court would have been better. In any case, the goal was to work on fast muscle twitch stuff.
Spin the bottle. Divided into two groups. Each group had a bottle and some balls. Circle up, spin the bottle. If it lands on you, you grab the ball and look to peg someone. The remaining pax (who the bottle doesn’t land on) sprint to the other side of the court. Bottle boy has to peg someone. If bottle boy misses, 5 burpees. If bottle boy pegs someone, then pegee does 5 burpees. Approximately 10 mins of this
Mosey back to flag and did 3 minutes of Mary…