Nice cool morning at the District, 8 Pax arrived ready to work. The night before YHC had offered a $10 gift card to any pax who beat YHC in a race during the sprints portion of the beatdown. Any takers? Yes 8 showed up and gave it their best.
Q: Vanellope
Pax: Apnea, Boobie, Hitchhiker, Grouper, Miley, Rub N Tug, Smoggy, Vanellope
Warm Up
- SSH X20
- WIndmill X10
- Baby Arm Circles X10
- Circle Burp X5
Mosey to SW parking lot corner
The following exercises are done 1:4 ratio… Burpees/Squats
1:4…..5:20 To get started at the start, mosey about 30 yds….
1:4…..4:16
All the way back to the flag finishing with 1:4.
Mosey back to SW parking lot corner
EMOM- 10 rounds scheduled, only 8 completed. Exercises: Burpees/Jump Squats/Groiners
- 5 Reps of each for the 1st 3 rounds
- 6 Reps of each for the next 3 rounds
- 5 Reps of each for 1 round
- YHC gave the guys a pick… 10 Reps of each for just 1 more round or 5 Reps of each for 3 more rounds? the guys chose 1 more for 10 reps under 1 minute.
Mosey back to the tables
Step Ups X20 (hard way)
Mountain Climbers X20
Plank Jacks X20
Sprints- each round pax counted off by 3’s to race someone different each time. YHC reminded the pax that the DD gift card was on the line. Did about 7 rounds of 40yd sprints…. a couple close calls but YHC stayed with the DD gift card and used it after the beatdown lol.
Finished with some Mary
COT:
- Prayers for Boobie’s brother
- All pax who have something on there mind
Vanellope Shout Out:
- Hitchhiker- Definitely have shout out Hitchhiker. He is our F3 Iron Pax as of now. Rarely misses beatdowns and always gives it his best.