Another warm humid morning at the ranch for a beatdown. 7 veteran PAX posted so no disclaimer needed.
At the courts
SSH x20 IC
Frankensteins x10 IC
Imperial walkers x10 IC
Baby arm circles x10 IC
Squats x10 IC
Mosey to the Sunlake roundabout
Calf raises x10 of each (toes straight, out, in)
Bear crawl to next line
Broad jump to next line
Calf raises
Rinse and repeat around the circle
Plank when done for a quick calf stretch since they were a burning
Mosey to the other roundabout
“Rock around the clock”
10 reps of 1 exercise at each line. Lunge between lines and complete next exercies until 2 rounds of each rkin
Derkins
Urkins
L side up
R side up
Using the curb for the up
Mosey to the courts for a quick drink then off to the FOP.
4 stations
Wall-big boy sit-ups
Middle of the field- Merkins
Pavilion-step ups
Table by the grill
10 to 1 ladder at all stations except Merkins which will be 10 reps throughout
Mosey between stations.
Slowsey back to the courts just in time for 615.
COT
With this being malware’s last beatdown before leaving for college YHC requested for everyone to provide a bit of advice for malware.
Do your best.
Find your passion.
Give 100% all the time.
Surround yourself with good people.
Enjoy yourself.
Don’t get her pregnant.
As the last bit of advice was being given Endo gave malware the wetness he’s been craving in the form of a cold cooler of water. And he was reminded to never turn your back.
Good luck Malware. Go Knights!!!!