6 PAX posted for a cool morning beatdown this AM. The weather was just right and YHC was excited to get going as his Achilles is getting stronger and less painful. Our shovel flag was planted. Men got some stretches in before the beatdown began. At 5:30 AM on the dot, the disclaimer was given and the pain delivery began.
From the get-go Mosey around the dog park/tennis courts over to the first roundabout.
Quick warmup here with:
- SSH x15 IC
- Baby Arm Circles (forward/reverse) x10 IC
- Imp Walkers x10 IC
- Cotton Pickers x10 IC
Mosey again towards the second roundabout.
- Clerkins x10 OYO
- Mountain Climbers x20 IC
- Plank Jacks x20 IC
- Curb Step-ups about half way then reverse back to start
- Curb Jumps x20 OYO
- Clock Merkin x10 each hour (12, 9, 6, 3, 12)
- Dips on the Curb x20
- Bear Crawl Around the World. Start with forward, side, backward, side, forward, repeat till the next light post.
Short Mosey to the next light post.
- Ranger Ladder
- LP1 – x10 Burpees
- Sprint to next LP
- LP2 – x20 Lunges (x10 per leg)
- Sprint to next LP
- LP3 – x30 Merkins
- Sprint to next LP
- LP4 – x40 Squats
- Sprint to next LP
- LP5 – x50 Flutter Kicks (per leg)
Plank or Al Gore till all PAX are done.
Next up is:
- High Knees with Burpee. All PAX chomping feet, one PAX at a time drop down for a burpee. 3 rounds of this.
- Howling Monkeys. x10 each PAX for 2 rounds.
- Ranger Ladder
-
- LP1 – x10 Burpees
- Sprint to next LP
- LP2 – x20 Lunges (x10 per leg)
- Sprint to next LP
- LP3 – x30 Merkins
- Sprint to next LP
- LP4 – x40 Squats
- Sprint to next LP
- LP5 – x50 Flutter Kicks (per leg)
Plank up or Al Gore for the six to catch up.
- Catch me if you can/Indian Run with x5 Burpees. Last PAX drops down and does x5 burpees, then catches up to the front of the other PAX. Rinse repeat till we get to the BB courts. Each PAX got 2 rounds.
Back at BB courts. Line up and it’s time for:
- Crab Walk/Forward/Backward from one end of the BB court to the other
3 minutes left. Time for some quick set of Mary. Don’t let your feet touch the floor till all done. All IC.
- Rosalita’s
- Sweat Angels
- Box Cutters
- 6 Inches
Done.
Total Distance: 1.88 Mil
COT
- Prayers all around for all those in need. We are all going through something and not always want to share.
- Prayers for all the victims of this senseless violence.
- Prayers for those that can’t be with us for the beatdowns, but deep down inside we know they want to be there.
Moleskin
- As usual amazing work by all men. @endo is rocking it. Dude has been at every beatdown since starting. Great seeing the progression as he is getting stronger. Can’t wait to get him in the Q rotation as I am sure he will be great.
- We missed a few regulars this week, but hope to back to higher numbers next week.
- Looking forward to the Saturday beatdown by @notoriousnyc. I will #absswolelutely be there.
- Don’t forget tonight is the Second F at the local brewery. Make sure to get some food ahead of time as they don’t serve any there. Check slack for more info if need be.