YHC didn’t get to mock up a given beatdown beforehand, so pulling up do the AO my mind started to mosey to figure out what to do and where we were going.
The warm up:
- 10 SSH (IC)
- 10 Frankensteins (IC)
- Mosey to the work out equipment near street
- 10 Windmills (IC)
- 10 Merkins (IC)
The Thang:
- Mosey to the playground
- 2 sets, 4 exercises (OYO)
- 10 pull-up
- 20 Squats
- 20 Freddy Mercurys
- 20 Leg Lifts
- 2 sets, 4 exercises (OYO)
- Mosey back to street heading north to the round-about
- PAX picks a line
- Then the PAX has to hold the called out position
- One PAX selected to run around passing their original spot and moving to the next PAX’s line
- Each PAX got to run, 2x
- Quick 10 count
- Mosey to round-about to the west and follow the road towards Miley’s happy path…
- at each light post; we started with 5 Burpees
- after the first two add 10 Freddy Mercurys (EW)
- After next two lightpoles add 15 squats
- finish up next to the happy path and mosey back
- Mosey to the parking lot
- sprints, forward and backwards running between the islands
- Remainder time; 1 minute each isometrics
- Pushing the building
- Wall sit
- Balls to the wall
COT:
- Thankful for those who made cards and gave for the VA
- Prayers for those affected by the Tornado
- Prayers for those sick