The Bear – Pre BDGD Beatdown

4 HIMs posted on this beautiful fall morning for a pre Black Dog Football Gameday (BDFG) beatdown. We wasted no time and got right to work.

Warm-O-Rama
Sun Gods x 10 IC, 4CT
Sprinklers x 10 IC, 4CT
Cotton Pickers x 10 IC, 4CT
High Knees x 10 IC, 4CT
Butt Kickers x 10 IC, 4CT

Thang
We Moseyed to the Boykin Field parking lot.
Round 1 – 10 Merkins, Carioca down, 5 Burpees, Carioca back
Round 2 – 10 Merkins, High Knees down, 5 Burpees, High Knees back
Round 3 – 10 Merkins, Butt Kickers down, 5 Burpees, Butt Kickers back
Round 4 – 10 Merkins, Carioca down, 5 Burpees, Carioca back
Round 5 – 10 Merkins, High Skip down, 5 Burpees, High Skip back
Round 6 – 20 Squats, Sprint down, 20 Merkins Sprint back
Round 7 – 20 Squats, Sprint down, 20 Merkins, Sprint back
We then moseyed to the side of the school “snaking” through some cones along with way. There we did 20 Dips, SC, 20 Step-Ups OYO, 20 Irkins, 15 Derkins, & 10 Calf Raises each step.
We then made our way to the pull up bar in the back and did 10 each (assisted as necessary)
We then made our way to the opposite side of the school for a rinse and repeat of the Dips, Irkins, Derkins, Step-Ups, & Calf Raises plus 40 Oblique Crunches, 20 Fire Hydrants, and 20 Box Squats (all SC). We then Lunged to the back section, Raccoon Crawled over the seating area and returned in the same fashion. We then made our way to the parking lot for 4 more 50 yard Sprints with 20 Merkins or Squats before each. We then made our way back to the front for….

Mary
20 LSF IC, 4CT
20 Box Cutters, IC, 4CT
Hip Flexor & Other Stretches

COT/BOM
Closed with very name-o-rama and short prayer. Appreciated the opportunity to lead today!

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