After the previous day’s Splinter BD, YHC was hobbling around some of the day. With the desire to get in a good BD with no mosey, YHC took Q and made a plan for the Clydesdale block party. A brisk 44 degrees brought 4 PAX in to the gloom to enjoy a no mosey beatdown.
The Warm up:
- 20 SSH(IC)
- 10 Windmills (IC)
- 10 Tappidy tap taps(IC)
- 10 Baby arm circles(IC)
- 10 Michael Phelps (IC)
The Thang:
- 3 set, 3 exercises, 30 reps each, 3 rounds
- Set 1
- Man-maker jacks
- Over head presses
- Skull crushers
- Set 2
- Curls
- Goblet squats
- Ski down abs
- Set 3
- Superman
- Rows
- Thrusters
- 5 minutes left
- 20 SSH
- 10 Windmills
- 10 Tappidy tap taps
- Stretching
- Wide hamstring
- Side Lunges hold on each side
- Runners lunges
- Shoulder and triceps
Moleskin/COT:
- Safe travels for visiting PAX or those down range
- 2022 Rucking Championship this Friday
- Anniversary Beatdown upcoming
- Q of the year beatdown upcoming
- GoRuck GTE in Nano’s next of the woods in March 2023. DM for more details