Backup’s Boonedock Beatdown

Nine brave souls (including the two Q’s) beat the fart sack on a gloomy Tuesday to come out to the Boonedocks for an old fashioned beat down.  I must say that I love boot camps, the harder, the better.  So….I let Backup (age 12) design the work out.  I know it was tough, because I was tired, and I saw Couch Potato walking as he left (that guy is like a running machine so it must have been a good workout – RESPECT).

The weather held out long enough for us to put in an action packed 45 minutes, and here we go….

Warm-o-Rama

• 25 Side Straddle Hops (in cadence)
• 20 Imperial Walkers (in cadence)
• 20 Cotton Pickers (in cadence)
• 15 Sun Gods – backward and forwards (in cadence)
• R over L, L over R leg stretch for 10 count

Part 1 – Rack and Stack – 4 Corners

• Mosey to the overflow parking lot
• Corner 1, 10 Merkins in cadence
• Corner 2, 10 Merkins in cadence, 15 Squats in cadence
• Corner 3, 10 Merkins in cadence, 15 Squats in cadence, 20 Air Presses in cadence
• Corner 4, 10 Merkins in cadence, 15 Squats in cadence, 20 Air Presses in cadence, and 25 Lunges in cadence
• We then unpacked it in reverse

Part 3 – DORA, Grab Your Partner for More Work Out Fun!

• PAX teamed up, one member ran halfway down the parking lot and lunged back, other PAX was starting on the following:
• 50 Burbees, 100 Carolina Dry Docks, 200 LBCs (I think the Burbees really killed everyone, but that’s what happens when you let a 12 year design the workout)

Part 4 – Mosey Back to Main Lot (it started to rain by this time)

• Two sets of dips, in cadence (15 count)
• Two sets of Urkins, in cadence (15 count)
• Backup gave a quick 10 count to catch our breath
• Peoples Chair with air presses, each PAX counted to 10

Part 5 – MARY

• Started with my pal Couch Potato so he could do his obligatory Supermans (25 count)
• Dumpster Dawg razzled us with box cutters (15 count)
• Cooter took us to hard stop with a crap ton of Freddy Mercury’s

It was a great work out, I am sore, I am sure everyone else is.  Backup did awesome for a 12 year when he took the reigns.  Thanks for coming out.