7 of Diamonds
AO: Boneyard
When: 2023-12-29
QIC: Chanel
PAX (8): Chanel, Dark_Side, Floater, Mater, Shrimp, Speedo, Stifler
Preamble:
Last beatdown of the year!Warm-O-Rama:
Mosey around the parking lot
10x ssh
10x weed picker
Little arm circles on your own ->big circles on your own
10x Willie may Hayes
10x copperhead squat
Ham hangers on your own one leg over the other touch toes
The Thang:
7 of diamonds
Rd 1 - 7x jump squats
Shorts - bear crawl
Longs - mosey
Plank for the 6
Rd 2 - 14x - mountain goats
Mountain climbers with a donkey kick
Rd 3 - 21x - hand release merkins
Rd 4 - 28x - monkey humpers
Rd 5 - 21x - sumo squats (feet wider than shoulders)
Rd 6 - 14x - Catalina wine mixers ( start in high plank then go to low plank then back to high plank then merkin that counts as one)
Rd 7 - 7x - burpees
Chumbawamba - plank then merkin every time the song says “I get knocked down”