August 8th, 2017 By Heatstroke

After Sugar had his walk down, or beatdown, memory lane last week revisting is VQ, YHC thought he might do something similar.  The thought had always been there to do his first bootcamp beatdown again as it definitely works the upper body, maybe excessively so.  YHC had tweaked it in subsequent beatdowns, but to much less effect.  It was time to return to the original.  It would deliver again, and it would also mark the loss of a beloved coupon.  We started with 14 blocks, only 13 would be intact at beatdown’s end.  Weak disclaimer and we are off.

Light Mosey to other lot with butt-kickers and high knees mixed in.

Warmarama: all IC

• SSH X 20
• IST X 10
• Tempo Merkin X 10
• MC X 10

Mosey to basketball courts – people’s chair with wall scrapers and air presses to get shoulders and back ready.  YHC went a little VQ when Marie started moving around, making it look like he was bailing.

The Thang:

Ladder 20 to 2, 2 to 20 counting by twos of the two following exercises, with partner:

• Derkin
• Inverted row on monkey bars: partner holds up legs while other partner performs rows – this ladder is pretty much where the damage, or improvement, happens.  Brutal.

Cinderblocks retrieved:

• Curl X 10 IC
• OH Tri ext X 10 IC
• Curl X 5 IC
• OH Tri ext X 5 IC

Ladder 10 to 2, 2 to 10 counting by twos of the following two exercises, with partner:

• Derkin – meant to go with incline merkin
• Inverted row with partner – same as before

Cinderblocks: same armwork as above

Ladder 6 to 3, 3 to 6 two sets total:

• Carolina Dry Docks
• Inverted row with partner – same as before

Cinderblocks: same armworks as above – this is where we bid farewell to one of our beloved blocks. About half-way through the armwork, Sugar, whether through exhaustion or mishandling, drops his block upon which it immediately explodes on the ground.  Not gonna lie, proud Q moment for YHC.  Block you will be missed.  Sugar, to his credit, does one of the quickest perp walks ever to grab another block and we finish up.

Return cinderblocks, and the pieces of our fallen block (now a 2.0 coupon,) and mosey to parking lot

Mary:

• Rosalita X 10 IC
• W X 10 IC
• Low Dolly X 10 IC
• Low Flutter X 25 IC

COT:  Kannon AO officially begins Saturday at 7pm.

Moleskin:  Well, that sucked about as much as I can remember.  I am not as sore as I was last time.  That is no doubt because I am lighter and fitter than when I did this 3.5 months ago, which is a credit to all you gentlemen who join me in the gloom.  I couldn’t do it without you.  For those PAX that are still new and approaching a time when they will be leading beatdowns, play to your strengths.  I arrived at F3 at a fairly low overall fitness level, but I was pretty strong.  So my initial leads would always lean towards strength movements, or other exercises that I found that I was good at, while keeping the running to a minimum.  Today’s beatdown demonstrates that.  Eventually, if you keep posting, you will reach an overall fitness level where you are strong enough in all areas to do just about anything in the gloom.

Proposed new rule:  you break a block, you buy the replacement…or two.

Have a great day gentlemen!

Heatstroke

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