Beatdown Train chugged through Fission


Mosey a lap around parking lot and circle up for warm-o-rama. Disclaimer provided.

 

SSH 15x IC

IST 15x IC

Cotton picker 10x IC

Toy soldier 10x IC

Windmill 10x IC

 

Mosey to front of school and find a bench.

Rearfoot Elevated Split Squat 12x IC per Leg

Incline merkins 12x IC

Box jumps 12x OYO

Decline merkins 12x IC

Step ups 12x OYO each leg

 

Mosey over to crosswalk in front of school. Plank walk around crosswalk stopping to do a merkin on each white stripe until back at original stripe.

 

10 count by Timecheck

 

Mosey toward back entrance of school and head into Weatherstone neighborhood.

 

Australian pull ups 10x IC

Ranger merkins 15x IC

We were joined by Qbert, Caboose, Bunyan, and Tommy Boy from Dragon Slayer

Low flutter 20x IC

Squat 25x IC

 

Mosey to hill in Weatherstone and quadraphilia up to lighted trees. We said goodbye to our friends from Dragon Slayer

5x 8 count body builders OYO

Quadraphilia back down hill

 

Mosey to next street corner

7x OYO Plank jacks, mountain climbers, Parker peter’s

Mosey to next street corner

14x OYO Plank jacks, mountain climbers, Parker peter’s

Mosey to next street corner 

21x OYO Plank jacks, mountain climbers, Parker peter’s

 

Mosey back toward school and keep moseying to playground where we usually do Murph.

20x pull ups OYO

20x IC wide grip merkins

60x alternating lunges (single count- 30 per leg)

20x IC dips

10x step ups OYO

 

Mosey to launching point for Mary

Since Soprano was in attendance, 

10x burpees 

10x IC pretzel crunch (Hat trick)

10x IC J-LO (Jimmy O)

20x IC Freddie Mercury’s (Timecheck)

12x IC Rosalita (Stapler)

15x IC crunchy frog (Hollywood)

5x burpees

 

Recover Recover 

Announcements 

Name-o-Rama

COT – Thanks Jimmy O for taking us out.

 

Moleskin 

 

Thanks Stapler for attending 4 out of the last 5 Q’s I have done in the past week.

 

Thanks Hat trick for doubling down and supporting me today and yesterday.

 

Great to see Soprano and Hollywood some of the Fission regulars. Thanks Soprano for setting up to lead next week.

 

Great to see Jimmy O and Timecheck. 

 

Awesome job this morning everyone.

 

Until next time,

Cousin Eddie