Impromptu Beatdown

10 Stoners and 1 FNG showed up for a little “downpainment” this am. @Kato and I discussed the merits of making @Pox Q because it had been so long since we’d seen him, but he got a crazy look in his eye, so I decided to take the reigns and get us moving.

The thang:

Mosey for a little warmup to the upper lot.

SSH x 15

Cotton Picker x 15

IST x 15

Reverse Lunge x 15

Mosey over to the front loop:

1 Lap around

x2 Burpees

x5 Merkins

x10 Air Squats

Repeato x 5 each time multiplying the number of reps by the number lap you are on. Don’t ask me the total, I almost don’t want to know.

A little planking and low flutter while we wait for the six to finish.

Mosey to the wall back by the picnic tables.

Peoples Chair

Can/Can x 15

Air Press x 15

Picnic table overhead press x 10 (Props to to @Happy for his strength, but I’ll try not to get him in trouble by describing what he did…)

Back to the wall

Peoples Chair with can-can x 15

Donkey Kicks x 15 (double count, but on your own, I guess I just didn’t want to call the cadence)

Picnic table dips x 15

Step ups x 10 each leg.

Mosey back to the upper lot, where a few tried to get into Mary a little early (I’m looking at you @Kato, although Millstream repeats are a valid excuse).

AYG from the ground x 4.


Low Dolly x 15

Some crazy @Kato runners plank x 1 minute each leg.

Homer to Marge x 5

Low flutter x 15

Box Cutter x 10

And we’re done.


1. Great to be out there with you guys this morning.

2. Props to FNG Marty for hanging tough. We’ve all been there. Keep coming back it gets better. Talk with @Fratelli as he is the most recent…it’s still fresh in his mind!

3. Get your shirt order in by tomorrow.

4. Plenty of workouts every day but Sunday. Venture out and meet new Pax, it’s good for you.

5. James 1:26English Standard Version (ESV) 26 If anyone thinks he is religious and does not bridle his tongue but deceives his heart, this person’s religion is worthless.


4 thoughts on “Impromptu Beatdown

  1. Schnitzel

    @PAX – sorry to miss, beatdown at Skywalker yesterday did me in. @Sugar, don’t know how you do it 4 days a week. Lots of Advil?

    1. Sugar

      @Schnitzel – Frankly, I’m not sure how I do it either but I’m afraid if I stop now it’ll really suck! Actually, the first 2 weeks of it was rough but I guess I’ve gotten used to it – and am thankful that my body has hung in there…….so far! (and you’re spot on about the Advil)
      @LawDawg – Fun workout! Haven’t had a LawDawg beat down in awhile.

  2. Kato

    LawDawg: Way to step up. Some comments about today’s activities:

    – I’ve learned my lesson. If we don’t have a Q….I’ll quickly offer so we don’t have to do your burpee/merican/squat thingy.

    – Spark Nut……seriously….do we need to have you tested? What are you putting in your corn flakes?

    – Confession: I went through the motions on your prison sprints. They are an invitation to tear something in my innards.

    – Thanks for Ponch for pinging me earlier yesterday for a HC to run to the workout. Had it not been for that, I wasn’t going to post after the Shield ran over 11PM.

    By the way, it was a great workout.

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