• Post Type: Backblast
  • When: 06/12/2021
  • AO: Folsom
  • QIC: Slim Shady
  • FNG's:
  • PAX: Bout' Time, Spackle, Ozark, Wichita, Dirt (R), Sarlacc (R), West Side, Gumby, Slaw, Broke (R), Montross, Dr. Seuss (R), Stogie, Trojan, Volt, Ball Joint, Purple Haze (R)

Maybe it was Nantan being at the AO or being a guest Q at Folsom or me trying to overcome severe allergies, but I brought a shady, stupid beatdown to a group of 17 HIMs and myself… The chatterboxes brought some fun mumble chatter to ease up the beatdown. Montross with an honorable mention for sure!

The show to know and grow was without merlot, hallelujah here we go!

Warmup: Morrocan Night Clubs 15 IC,  Cotton Pickers 15 IC, SSH 15 IC

Thang:  A clueless mosey by YHC to see where our first shady series of exercises would begin – the tennis courts will do… I used to play!

Werkins-Derkins-Merkins, 25 reps each, bear crawl to puddle (past second tennis court), run back, rinse and repeat @ 20 reps, then 15 reps…

10 counts sprinkled in to give our upper bodies a rest…Time to find the next spot! Mosey, down to the pavilion for some wall craziness!

A Shady Stretching as YHC  has coined it….In wall hanging fashion (feet up against wall 60 degrees), series of 30 second intervals of right leg, shoulder taps, then left leg. Quick recovery in between each…. Run uphill and back. Rinse and repeat 3 times… A quick message on don’t let your circumstances dictate your routines; leverage others in F3 and around you to Push through!

Ok, upper bodies need a break

Abs Fabs – American Hammers, Leg Lifts, Dying Cockroaches – 25,20,15 Reps OYO

Ok, mosey back to tennis courts with an audible to indian run back

The beatdown wouldn’t be complete without bringing back – Werkin-Derkin-Merkins in position hold form – 25, 20, 15 seconds each round. After each sprint full length of court and high knee rotating run….

Mosey back to start for a final countdown, speed Merkins to finish up the THANG

It was a pleasure hopping over to see the Folsom site and push through a series of stupid, shady exercises to challenge and grow ourselves!

-YHC, Slim Shady