Posted on by f3Vila

Beast Ridge – RESPECT Remix!

[youtube https://www.youtube.com/watch?v=6mhP4mo7FKE&w=560&h=315]
Tuesday, August 14, 2018
AO: BeastRidge
Q – Vila
PAX – oscar, suns out, sidekick, Fast Lane (vasoline)
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
    1. first corner
    2. 10 merkins
    3. Second corner
    4. 10 lunges 5 ea.
    5. Third corner
    6. 10 SSH
    7. Home
    8. 10 mountain climbers
    9. Al Gore

Cycle:

  1. Set up at the steps
  2. First step
  3. Incline Merkins 10
  4. Second step
  5. Dips 10
  6. Third step
  7. Incline Merkins 10
  8. Forth step
  9. Dips 10
  10. Fifth step
  11. Decline merkins
  12. Bear crawl down and out 20 steps
  13. 20 lbcs
  14. Crab walk, low crawl, lunge, duck, inch worm

Partner carries 20 yards – there and back
13mom: everyone calls
Quote:
Respect for ourselves guides our morals; respect for others guides our manners.
Lawrence Sterne
Prayers:
Count
Names
KROM!
Swinging hammers,
Vila