3 PAX posted for weekend edition beatdown in the gloom. Some fartsack going on, but most other PAX were down range getting their CSAUP on with the 26.2 mile ruck at the GoRuck Tampa event. Team Peanut Butter and Team Jelly rocked it and completed the event on time. Great job men!
We had a guest from Tennessee today. Sugar came out again to join us in the fun. Also, @murphy was back at it again. YHC arrived with about 4 minutes to spare and at first, it looked like it will be a solo beatdown, but then the other 2 amigos came out of their cars to join him.
No flag today as YHC missed last Thursday beatdown and didn’t arrange to get it from @grouper.
The disclaimer was given and men went straight to work.
Mosey around dog park and tennis courts to the roundabout. Warmup time.
- SSH
- Baby Arm Circles /reverse
- Imperial Walkers
- Frankensteins
- Sumo Squats
- Shoulder Taps
- Mountain Climbers
Mosey back to basketball courts. At this time @murphy needed a quick bathroom break, so YHC modified. Quick mosey to the Pavillion of Pain. @murphy does bathroom break, the rest of PAX do the following at the benches:
- Step-Ups (x10 Right Leg, x10 Left Leg)
- Dips x20
@murphy joined us at this point, so time to rinse and repeat so he can get some movement in.
- Step-Ups (x10 Right Leg, x10 Left Leg)
- Dips x20
Mosey back to BB courts. At BB courts YHC got his phone and speaker out. Time for some HIIT.
1 set is 30 seconds with 10 seconds break. 3 sets per exercise.
First half:
- SSH
- Shoulder Taps
- Lunges
- LBC’s
- Merkins
- Mountain Climbers
- Imperial Walkers
Mosey around the dog park and tennis courts.
Second half:
- High Knees
- Plank (regular, elbow, right arm up, left arm up)
- Squats
- Box Cutters
- Plan Jacks
- Crab Cakes
- Burpees (everyone loves these!!)
Mosey around the dog park and tennis courts again.
Finish up with 4 minutes of Mary.
- Dying Cockroach
- Rosalita’s
- Freddy Mercurys
- Outlaws
- 6 Inches
- American Hammers
Done!
Total Distance: 1.31 mil
COT
- Prayers for the CSAUP PAX to make it through with no injuries.
- Prayers for those who couldn’t make it out here today.
- Prayers for safe travel for Sugar.