Four Corners of Pain w/ a Ladder Climb at the Haunted Daycare

Seven of Tradition’s strongest met for an Iron Fist beatdown including a few pain stations, a field trip to YHC’s new favorite place (the Haunted Daycare), and a sit down at the cement wall of fury. Three additional Pax (Icicle, Toro, and Cinderblock) went on a cruise and joined us later for MARY. Weather conditions were optimal for a beatdown (68 degrees, no wind or precipitation).

It went a little something like this:

Mosey to Outback
Warm Up:
SSH X15IC
Cotton Picker X10IC
Windmill X10IC
Shoulder stretch
Arm Circles forward and backward
Hamstring stretch
Low Slow Squats X10IC

The Thang:
Grab a cinder block.

10 CB Burpees then straight into 4 corners of pain:

Round 1:
CB Squats X15 OYO, walk to corner #2 w/ CB overhead
CB Curls X15 OYO, walk to corner #3 w/ CB straight out at chest level and hold
CB Merkins X15 OYO, walk to corner #4 w/ CB overhead
CB Clean and Press X15 OYO, walk to corner #1 w/ CB straight out at chest level and hold

Round 2:
CB Shoulder Press X15 OYO, walk to corner #2 w/ CB overhead
CB Sumo Squat X15 OYO, walk to corner #3 w/ straight out at chest level and hold
CB Chest Press X15 OYO, walk to corner #4 w/ CB overhead
CB Lawnmower Pulls X10 each arm

WWII Situps w/ CB X15 OYO
Pullovers w/ CB X15 OYO

Mosey to haunted day care w/ CB without letting it touch the ground.
8-2, 2-8 ladder w/ CB Burpees at bottom of hill and Carolina Dry Docks at top, walking backwards up the hill w/ CB in between.

Mosey to the Cement Wall of Fury w/ for People’s Chair w/ CB Shoulder Presses X10 IC

Mosey back to outback and drop off CB’s.
20 Dips
10 Pullups

Mosey to parking lot for Mary:

LBC’s X20IC
Low Flutter X20IC
Low Dolly X20IC
Pretzel Crunch X10IC (each side)
30 second Airborne Mindbender

Moleskin:

1) It was an honor to lead this morning, men. Thanks for following me.
2) Great work by everyone today. Tough one, but you all fought through it!
3) Pom Pom was in BEAST Mode this morning. STRONG, brother!
4) I inadvertently neglected to include Lo Pair, our F3 Brother from Chapel Hill, during BOM. Thoughts and prayers to you and your family! #STAYSTRONG

Sound Off Below

2 thoughts on “Four Corners of Pain w/ a Ladder Climb at the Haunted Daycare

  1. Maximus_MECA

    Thanks for an excellent beatdown today Buckwheat. I was dragging today – but good to work through that. Cinder block burpees are tough – my arms feel it right now. Was quiet out there – either you were working us too hard or the warm weather kept the Pax busy!

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