Flag was planted, seven PAX posted for this morning’s beatdown. PAX seemed curious about the table in the middle of the court loaded with red cups filled with water.
Quick disclaimer was given and we were off.
Mosey to the main round-about to do the following IC
Baby Arm Circles x 10 (forward and reverse)
Windmills x 10
Frankensteins x 10
Plank Jacks x 10
Merkins x 10
Cotton Pickers x 10
Mosey back to the court for some old school beer pong sans beer (unfortunately).
YHC explained the rules and split the PAX into two teams of 3 and 4.
PAX on each team were to shoot from behind the lines on the basketball court one at a time. Opposing PAX could shoot at the same time. At the very beginning, PAX not shooting could do SSH. Total number of cups per side was 27.
There were 5+ rounds of exercises and the only way to reach the next round was to make a cup (no bouncing). If the shot was not made, PAX performed the following penalty exercises depending on how the shot was missed.
ROUND 1
OVERSHOOT THE TABLE COMPLETELY
25 MERKINS
25 SQUATS
25 LBC
HIT THE TABLE BUT NOT THE CUP ON THE FLY
25 MERKINS
25 SQUATS
HIT THE CUP ON THE FLY BUT SHOT STILL MISSED
25 MERKINS
Once the penalty exercises were complete, PAX would shoot again. YHC missed the first three shots and had to do 75 merkins before passing Round 1.
If PAX made a cup, the cup was removed but there was still pain involved. Each cup had an exercise written on the bottom. For Round 1, PAX had to perform 25 reps of the exercise on the bottom of the cup that they each made followed by a lap around the tennis court. YHC forgot to mention that the cups made needed to removed but clarified by Round 2.
Exercises on the bottom of each team’s cups were
5 cups of lunges
5 cups of merkins
5 cups of LBCs
5 cups of squats
5 cups of big boy situps
2 cups of burpees
ROUND 2
OVERSHOOT THE TABLE COMPLETELY
20 SHOULDER TAPS
20 LUNGES
20 IN & OUTS
HIT THE TABLE BUT NOT THE CUP ON THE FLY
20 SHOULDER TAPS
20 LUNGES
HIT THE CUP ON THE FLY
20 SHOULDER TAPS
Once the penalty exercises were complete, PAX shot again.
If the cup was made in ROUND 2, PAX performed 20 reps of the exercise listed on the bottom of the cup and then ran a lap around the tennis court.
ROUND 3
OVERSHOOT THE TABLE COMPLETELY
15 MERKINS
15 PLANK JACKS
15 FREDDY MERCURIES
HIT THE TABLE BUT NOT THE CUP ON THE FLY
15 MERKINS
15 PLANK JACKS
HIT THE CUP ON THE FLY
15 MERKINS
Once the penalty exercises were complete, PAX shot again.
If the cup was made in ROUND 3, PAX performed 15 reps of the exercise listed on the bottom of the cup and ran a lap around the dog park.
ROUND 4
OVERSHOOT THE TABLE COMPLETELY
10 BURPEES
10 SQUAT JACKS
10 BIG BOY SITUPS
HIT THE TABLE BUT NOT THE CUP ON THE FLY
10 BURPEES
10 SQUAT JACKS
HIT THE CUP ON THE FLY
10 BURPEES
Once the penalty exercises were complete, PAX shot again.
If the cup was made in ROUND 4, PAX performed 10 reps of the exercise listed on the bottom of the cup and ran a lap around the dog park
ROUNDs 5, 6, 7, and until all cups made on one side
OVERSHOOT THE TABLE COMPLETELY
5 DIVE BOMBER MERKINS
5 REPS EACH OF AIKEN LEGS
5 LEG RAISES
HIT THE TABLE BUT NOT THE CUP ON THE FLY
5 DIVE BOMBER MERKINS
5 REPS EACH OF AIKEN LEGS
HIT THE CUP ON THE FLY
5 DIVE BOMBER MERKINS
Once the penalty exercises were complete, PAX shot again.
If the cup was made in ROUND 5, 6, 7, and on, PAX performed 5 reps of the exercise listed on the bottom of the cup and ran a full lap.
PAX were moving non-stop throughout the game either performing penalty exercises or running laps after making shots. Cups were re-racked several times throughout the beat down as more were made.
Team 1 won with four cups still left for team 2. The prize for team 1 and penalty for team 2 was performing 10 reps of the exercises found on the bottom of the remaining cups.
Lunges
LBC
Squat
Burpees
With 5 minutes left, YHC called out popcorn abs.
YHC called LBCs OYO x 50
Endo called Sitting 6 Inch Leg Raises IC x 10
Grouper called Freddy Mercuries OYO x 50 (25 each leg)
Spongebob called Hammers IC x 21
I think No-Ski called Leg Raises OYO x 10
DBA called Sweat Angels IC x 10
No-See-Um called Balls to the Sky IC x 10
We ran 1 minute over but each PAX got to call out an ab workout
Great effort by everyone today
COT
Prayers to Haka and his family as they go through this tough time
Prayers to all who posted for the beatdown and those who could not.
Continued prayers for all of those fighting through the tough times
Prayers for all those impacted by Hurricane Florence