Saturday morning at the Bonyard, YHC was excited to lead the beatdown for his first Q after 46th birthday. Blocks and Burpees were in the menu for 9 PAX eager to get 100 burpees in before the sunrise.
Quick disclaimer and we are into our business.
Warm up: Merkins, Plank Jack, Wind Mills, Baby arm Circle, Imperial Walker – 10 IC followed by 46 SSH IC.
The Thang: on the street side of the field facing the Preserve
Round 1: x 3 sets
20 Leg Raises -> Riffle Carry the Block to the middle of the field -> 20 Goblet Squats -> Leave the Block and Jog to the end of the field -> 6 Burpees -> Jog back to the Block and Carry it to the Start line.
20 Merkins -> Riffle Carry the Block to the middle of the field -> 20 Overhead Presses -> Leave the Block and Jog to the end of the field -> 6 Burpees -> Jog back to the Block and Carry it to the Start line.
Round 2: x 3 sets
20 Big Boy Sit-ups -> In Bear Crawl position pull through the Block to the middle of the field -> Leave the Block and Jog to the end of the field -> 6 Burpees -> Jog back to the Block -> 20 Block Curls -> Carry it to the Start line.
20 Dying Cockroach -> In Bear Crawl position pull through the Block to the middle of the field -> Leave the Block and Jog to the end of the field -> 6 Burpees -> Jog back to the Block -> 20 Block Swings -> Carry it to the Start line.
Round 2: x 1.5 set (planned for 3 sets but could complete only 1.5 set due to time)
20 Lunges -> Murder Bunny to the middle of the field -> Leave the Block and Jog to the end of the field -> 6 Burpees -> Jog back to the Block -> Reverse Murder Bunny to the Start line.
20 Bony Blairs -> Murder Bunny to the middle of the field -> Leave the Block and Jog to the end of the field -> 6 Burpees -> Jog back to the Block -> Reverse Murder Bunny to the Start line.
With 1 minute remaining, circled up for 10 Burpees OYO.
7:00 am and we are glad to get this done early in the day.
COT: Prayers for the family who lost their kid in an accident in Orlando park. Prayers for all the PAX who fartsaked, DR or could not come to the beatdown for some reason.
Tomorrow (27th March, Sunday) is our adopted Highway cleaning day. Please gather at Mc.Donald next to the Suncoast Pkwy at 54. Please look at slack channel for more information.
Have a great Weekend!!!!