the Beatdizzle
When I pulled up into the parking lot, I thought the start time had been moved and I had missed the workout!
There were a TON of cars at Alcatraz.
Apparently everyone wanted to do a Murph this morning. Any who chose to double down this morning, I apologize in advance!
This one is gonna hurt a little.
After losing almost half the crowd that did the Murph, we picked up just as many PAX to make it a nice 10 #HIM’s this morning for the Ballad of Martha and Snoop. AKA, the Beatdizzle.
Let’s begin.
Warm-O-Rama:
Usual suspects here…
SSH, Whirly w. Clap, Abe Pagoda, Arm swirlies F & B, 5 Burpees. ( Crowd Pleaser ).
The THANG:
Crash asked after checking out the “party favors”, “ So, we’re just going to listen to Snoop Dogg this morning?” Yes….yes we are!
The plan was sorta – kinda simple-ish.
Multiple parts to the beatdown, lots of travel all over the AO. We were going to get our $$$ worth this morning.
PART 1: The DOGG CRAWL
For the front walkway of Alcatraz, PAX were instructed to Incline Plank walk along the curb. When the Q says Drop, you do 10 ( Irkins or Derkins ), depending on which position you were in. So we did!
Along the way, Zima chimed in….” You definitely need to have done the Murph this morning to call some stupid crap like this “. About halfway down, PAX were instructed to Flip Flop to Decline Plank walk, and continue.
We finally made it to the end. OUCH.
PART 2: THE DOGG
Alternate exercises and run to the other end of the parking lot, complete the next exercise.
20 Dive Bombers, Run
4 One Leg Burpee, Run back
20 Gorilla Humpers, Run
4 Groiners ( Double Count ), Run Back.
– We did this 2 x
PART 3: GET YO PAPER MADE ( All about the Benjamins )
Grab some blocks:
25 Curls, 25 Skull Crushers, 25 Dead Lifts, 25 OH Press…. And then….
25 Lawnmowers, 25 Bus Drivers, 25 Grave diggers, 25 Bent Rows.
PART 4: PULL UP LIKE IT’S HOT
10 Pull ups —— Run a lap through the Woods
20 Knee ups —— Run a lap through the Woods
10 Leg Kicks —— Run a lap through the Woods
60 second Bar Hang
PART 5: DEATH ROW BUNNY
Murder Bunny half way across the back parking lot.
9 mm ( Rifle ) carry back.
PART 6: MARTHA and WILLIE
For Martha \ Mary, we did WWII Willies ( Just WWII’s for the remainder of the workout )
TIME..
COT:
Announcements:
Today was NOT Earth Day,
Prayers:
Hansels Aunt suffered a stroke, and his Mother in Law is going through some mental health issues.
Prayers for Ziggy’s mom who passed away, prayers for the family.
Prayers for GasMans Mom and Step Dad who are serving as missionaries in Botswana. Struggles adapting.
Prayers for Peace on Earth.
