de la soul buhloone mindstate ladder
QIC: crash
Date: 9/25/2023
PAX: transcript, dr. toot, spicoli, crash
Launchpad…
YHC thought he found a new de la soul album but in fact it was a 30th anniversary drop of buhloone mindstate from sept 21, 1993. it was appreciated by the pax who enjoyed the music choice. there’s a shout out to north carolina if you listen carefully enough.
The pax showed up and we gathered under the shelter and gave the pax a choice – laps around the track, around the parking lot, or around the tennis / pickleball courts. pickleball courts were chosen. we were doing a ladder with exercises on the board and rocks outside the gate.
a little warmup, ssh, arm swirlies forward and back, overhead clap, imperial storm troopers, hillbillies, 5 burpees with spicoli, some hip stretchers.
moseyed to the courts, grabbing a rock setting it outside the gate to be good citizens kind to the court. bear crawled across the bridge.
set up the cardboard with a ladder, the boom box and got started.
do the exercise. then run a lap around the courts. then the rocks. then add the next line. After 10 burpees and 20 heels to heaven twice, switched to do 1/2 the reps each subsequent time around so, 5,10,30 then 5,10,15,40… like that…
10 Burpees
20 Heels to heaven
30 Merkins
40 Freddie mercs
50 Plank jacks
60 Monkey humpers
20 of each… adding new line each time… staying with 20 throughout…
Curls
Skull crushers
Overhead press
Bent row
Upright row
Front raise
we stuck together. it was fun. we did some box cutters at the end then a ring of fire which started with 11, 10, 9, 7, 5, 3, 2, 1 merkins each. it might have been too much.
spicoli has the q for mayhem this week.
posthole needs a site q for urban assault.
prayers for forgiveness and renewal in the spirit from yom kippur…
and happy rosh hashanah the jewish new year.
thanks to the pax who came out.
