BB Russdiculous Q (9/21/20) – The Incubator @ S. Posh

What an amazing morning to post at an awesome AO at South Posh! It was a pleasure to lead a great group of HIM during a brisk 50 degree Monday morning. I promised a full body beat down in my PB and 14 HIMS showed up ready to work! Here’s how it went down…

After a brief disclaimer, we took a short mosey over to a parking where we circled up for a quick warmup consisting of  SSHs, Grass Grabbers, Mountain Climbers, Copperhead Merkins, double-time SSHs, and a runner’s stretch into Cobra.

Thang 1:

Used width of parking lot for a variety of dynamic movement exercises. It went something like this…

  • Mario – SSH x25 – Mario back
  • Broad Jumps – SSH x25 – Broad Jump back
  • Karaoke – SSH x25 – Karaoke back
  • Lunge Walk – SSH x25 – Lunge Walk back

Moseyed to the base of the bridge and broke into two groups (sort of) to maintain proper spacing.

Thang 2:

Round 1:

Base of bridge: T-Merkins (x20)

Crest of bridge: 8-count Body Builders (x10)

Base of Bridge: Hand-release Merkins (x20)

Mosey back

Round 2:

Base of bridge: T-Merkins (x20)

Crest of bridge: 8-count Body Builders (x10)

Base of Bridge: Hand-release Merkins (x20)

Mosey back

Round 2:

Base of bridge: T-Merkins (x10)

Crest of bridge: 8-count Body Builders (x5)

Base of Bridge: Hand-release Merkins (x10)

Mosey back

With 20 minutes remaining I gave Jewel the option of Mary or Rock Bridge and because he is a Man of Muscle, he chose Rock Bridge. After a quick mosey to the bridge, each HIM grabbed a rock and prepared for three rounds of movement.

Thang 3:

Round 1:

                Overhead Press (x20)

                Bent-over Rows (x20)

                Squats (x20)

                Curls (x20)

Round 2:

                Overhead Press (x20)

                Bent-over Rows (x20)

                Squats (x20)

                Curls (x20)

Round 3:

                Overhead Press (x20)

                Bent-over Rows (x20)

                Squats (x20)

                Curls (x20)

PAX moseyed back to the flag and with 3 minutes to spare, circled up for some Mary.

  • Flutter Kicks (x20)
  • Single-leg Flutter Kicks (x15 each leg)
  • V-ups (x15)
  • LBCs (x20)

Time Called. PAX circled up around flag for Count-O-Rama, Nam-O-Rama, Intentions, Announcements, and Prayer. Thanks for the opportunity to lead! – Russ

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