ultimate beatdown at IS

ultimate beatdown at IS

QIC: crash

Date: 2024.09.21

PAX: lambchop, palin, yukon cornelius, spicoli, crash

the ultimate beatdown took place at IS on 2024.09.22

yhc rolled up a little early, to the quick arrival of lamb chop, palin + yukon cornelius

funny story on this one, a surprise substi q by yhc for booboobustamove so he could get to raleigh that morning. the evening before or morning of yhc checked calendar which said greenspan. so, a bewildered lamb chop and palin wanted to know why greenspan was on the q, booboo did the preblast, and yhc was q’ing.

boo boo preblasted ‘the ultimate beatdown’ which became the framework for the workout.

palin let me know yukon had a special request which YC whispered, “sharks and minnows”

happy to oblige and also to cancel the inclusion of the hill in our plans, and keep us in nearer territory.

we did some

warmup

ssh, abe vigoda, imperial storm troopers, hillbillies, arm swirly things forward and back, michael phelps

on to the

workout

we moseyed over to the tennis courts where we did the ULTIMATE workout part 1, one minute each with a movement exercise between each one. One minute sand timer used for each exercise. yukon cornelius manned the sand timer. sometimes he ran off with it. sometimes he hid the list of exercises also but in the end it worked out.

U p downs
sharks & minnows
L bc’s
sharks & minnows
T empo merkins
run to far baseline 3rd court, far baseline 2nd court, far baseline 1st court
I nchworms
side shuffle all the way down and back
M onkey humpers
carioca all the way down and back
A lternating shoulder taps
skip / high knees all the way down and back
T ie fighters
sharks & minnows
E lbow plank
somewhere in here one of these might have gotten doubled up,
we also did bear crawl / crawl bear and crab walk / walk crab to middle line of first court at some point.

mosey over to near the playground for ultimate beatdown part 2. by popular request (by popular i mean repeated requests from lamb chop) we did bonnie blairs for one minute between each one minute exercise.

U ups
bonnie blairs
L ow dolly
bonnie blairs
T ricep dip (to moby, flower) – this one was about 5 min long, “green sally up”
bonnie blairs
I ron mikes (which also count as bonnie blairs)
bonnie blairs
M ountain climbers  <— somewhere in here spicoli rolled in 🙂
bonnie blairs
A rods (j lo / pickle pounder / j lo)
bonnie blairs
T hunderstruck (ac/dc, do a merkin each time you hear ‘thunder’)
bonnie blairs
E lbow to knee aka mutton crunch

and, finish.

I think lamb chop made it to 300 bonnie blairs.
don’t try to be the shark first, yukon cornelius is always the first shark! yhc made this mistake.

a good time had by all with lots of mumble chatter. the sand timer eliminates the need for counting. pretty sure there was no counting except in lamb chops head for bonnie blairs

prayer requests / cot

for spicoli’s dad and health
for palin’s m and job
for lamb chop’s cousins’s kids and health
for drip’s daughter and trickle’s sister marriage (drip and trickle were there in spirit, but had a rehearsal dinner the evening before)

yhc out