The rain isn’t going to stop us.

Warm-o-rama – Mosey to the Lake to do SSH x 15, Imperial walkers x 15, weed pickers x 15.  Mosey back to club house to perform sun gods and michael phelps.  Mosey to the back of the clubhouse to perform the beatdown.

Beatdown consisted of the following exercises for 60 seconds, with a 10 second rest and a 45 second run around the club house.  This beatdown was all about getting the proper form and not worry about how many you can do in 60 seconds.

• Squats – 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• Merkins- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• Big Boys- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• Rocky Balboas- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• Reverse Crunch- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• forward lunge- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• LBC- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• Heel Touch – 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• Tricep dips- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• Rest – 10 seconds
• Flutter kicks- 60 seconds
• Rest – 10 seconds
• run around clubhouse – 45 seconds
• End

This took about 25 minutes to complete, then we played some Dodgeball!!!  If you threw the ball at someone and you missed them.  The thrower had to do 1 burpee.  If the person caught the ball, they had to do 10 Merkins, if you got hit, you had to do 5 merkins.  This was a lot of fun between the guys.   COT and 3rd F afterwards at the club house.

My 6th Q of the week and always having fun.