YHC could not ask for better weather to Q a mosey inspired beat down, I think even the clydesdales would agree. We started promptly at 5:30 a.m. with 9 PAX ready to move.
WARM-UP:
Brief mosey to mailboxes and back
SSH x ??? apparently YHC should have had coffee prior to beat down as I was briefly distracted then dropped my dinke and continued to SSH with PAX as if I were not the Q…I think around 12 I realized I should count cadence again.
Willie Mays Hays x 15 IC
Tappity Taps x 15 IC
Wind Mill x 15 IC
Quickly instructed PAX to grab their water and we headed toward the table by the lake. Prior to the beatdown YHC arrived to run a lap around the lakes placed a lit cone at each quarter mile marker starting from the table. During this set up lap solo there was extra pep in my step as several alligators could be heard and splashes seen around the lake perimeter.
On GO, mosey to the first cone, when arriving to the cone immediately fall back to the six until entire group is halted there.
Each cone would have its own set of exercises all at 25 reps each and all HARD way when applicable.
LAP 1
Cone 1 – Squats, Merkins, WWI situps, Flutter Kicks; Vup hold for the 6.
Mosey 0.25 miles to next
Cone 2 – Jungle Boi, Shoulder Taps, Rowers, Freddie Mercury; Vup hold for 6.
Mosey 0.25 miles to next
Cone 3 – Sumo Squat, Mountain Climbers, X Factors, LBCS – Vup hold for 6.
Mosey 0.25 miles to last
Cone 4 – 5 burpees, Al Gore for 6.
Mosey back to starting point table (unsure distance roughly 0.12 miles)
LAP 2
Indian Runs with modification for the 6 at each cone, we would do a full lap together until returning to the table.
Table to Cone 1 – Standard Indian Run
Cone 1 to Cone 2 – Six performs Broad Jump before sprinting forward.
Cone 2 to Cone 3 – Six performs Broad Jump + Star Jump before sprinting.
Cone 3 to Cone 4 – Six performs Broad Jump + Star Jump + Jungle Boi, sprint.
Mosey AYG from Cone 4 back to starting table.
PAX grabbed their water to return back to flag arriving exactly at 6:15 a.m.
CoT: Poker at Endo’s Saturday be sure to RSVP. Prayers of gratitude for our health and this group of great men to hold each other accountable, prayers for those struggling.