BACKBLAST 09/03/2021 – The Mick’s Gingerbilly Beatdown meets Pac Rat’s Burpee Challenge at Patmos
Weather – 62 deg F, clear
Pax – (5) The Mick (Q), Pac Rat, Lights Out, Optimos, Al Gore
Warm-up – In cadence (IC)
12 Bean Picker
12 Abe Vigoda
15 SSH
10 each Arm Circles
12 IST’s
12 Hillbillies
12 Toy Soldiers
12 Perfect Squats
Mossie to top of hill – Run to bottom – Bernie Sanders back REPEATTO once
First Thang – The Mick’s Gingerbilly Beatdown
5 Burpees
10CC Pinky Pie
5CC Derkins
20CC Squats
10 Step-ups each leg
20 WWII’s
REPEATTO 5 sets – after each set run an amp lap finish on the next level up
Run to Chin-up Bars. 15 Chin-ups. Run to top of Amp
Last Thang – Picnic Time
15CCPicnic Table Leg Press
10CC Hand Release Merkins
10IC Low Flutter
10IC Low Dolly
10 Motivators (just 10)
REPEATTO 3 Sets
Mossie to Flag
Mary
Some more Low Flutters and Low Dolly’s
Moleskin
A few Saturdays ago, I had to miss the Beatdown at the Hub, and stay home with my grandkids. I did this Beatdown at home, sorta. I did Merkins, curls and skull crushers instead of Pinky Pie. I forgot to post my last Gingerbilly Merkin Challenge, so I did this Beatdown to complete my Gingerbilly Challenge … thus the name. By the way, for the lawyers and accountants, I did more sets and more reps at home to get 200 merkins.
It was a Monday, so everyone was quiet. Not a lot of fodder to write about and I am a day late with this so enough said.
Good work everyone!
The Mick
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