Stranahan Elementary – Beatdown

1. 

   Brandon "Springs" Bohland says:

   August 24, 2017 at 10:18 am

   Thanks for allowing us to lead you group of men this morning. Great attendance today, 30 strong! We can also all thank Glitch for turning 41 today. Happy Birthday Glitch!

   Attendees for today’s Double Trouble retreat: Mickey, Splinter, Leia, Kitty, Froman, Dauber, Brita, Hustle, Cogsworth, Mailman, Rose, Pixar, Hacksaw, Ladybug, Glitch, Mater, Willy, Animal, “FNG” now Hercules, Bluto, Gadget, Mr. Belding, Ollie, Brute, THE Colonel was back today, Scrooge, Wake, Sipe, Box and Springs.

   Warmups
   Michael Phelps
   Kitty Cats
   Side Straddle Hops (20)

   Partner Resistance
   Back-to-back wall sits with your partner (1 min)
   Shoulder Press with partner resisting (15)
   Bench Press with partner resisting (15)
   Arm raises with partner resisting (15)
   Squats while carrying your partner on your back (15)

   Partner tag-outs
   Partner 1 does pullups while Partner 2 sprints 100 yards and does a touchdown dance (10 merkins), switch
   Partner 1 does swerkins while Partner 2 sprints 100 yards and does a touchdown dance (10 situps), switch
   Partner 1 does burp-ups while Partner 2 sprints 100 yards and does a touchdown dance (10 squats), switch
   Partner 1 does swingups while Partner 2 sprints 100 yards and does a touchdown dance (10 squat jumps), switch

   Partner Carry to Bleachers
   Pyramid merkins on the bleachers while your partner holds your legs, 1 merkin for every level of the bleacher until you get to the top row (5), working your way back down the bleachers
   Dips while your partner holds your legs and does squats
   Repeato!

   Partner Carry to the basketball court

   Wideout/Cornerback Drill
   Partner 1 backpedals to the endzone, Partner 2 does 5 pullups and sprints to try to catch his partner, switch

   A very Happy Birthday celebration for Glitch. He turned 41 today, so 41 merkins.

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