17 PAX post at SSS for today’s Beatdown administered by Nomad. This was my first lead at this AO, so many exercises required a preceding demonstration. Solid work by all, you should be proud.
Mosey to the church parking lot.
SSH, Imperial Walkers and Sun Gods helped prep for an intro to the HERNIATED DISKS!!!
A cone and 8 disks were placed in the center of our circle. Each man would use the disks to slide to or from the center of the circle while the remaining PAX continued the following exercises…
Plank with opposite arm and leg raised
SSH and a few others
Mosey back to the b-ball court to begin a Tabata circuit made up of 8 exercises. 30 sec. AMRAP, 10 sec. rest. Plank or reverse plank during the 10 seconds of rest.
Triple lunge jump
3 plank jacks with a CAN CAN
X – Merkin
We completed 2 rounds. After round one, we did some leg/core/balance work.
Introduction of the Dirty Dog – A plank with butt in the air alternating toe touches. Between each toe touch, lower hips to the ground. Great core, back and shoulder exercise.
Additional exercises let by:
3 for 1 – body builders
Graffiti – Shoulder taps
Thanks for the help guys.
We need to lift up Wojo and Bedbug’s family. Their mother has received a recent diagnosis and needs our prayers.
Thanks for the opportunity to get better along with you at SSS. I’m gonna’ be sore after that one.