Q Cranked it up and the Pax stepped up
All Davis Lake BackblastsOctober 3rd, 2017
7 Pax showed up unaware of the beatdowns YHC has recently experienced at the hands of other AO’s. In YHC’s AO visits it was evident that YHC would be doing some good by cranking up the intensity of the beatdowns at the home AO. What better way to get stronger than pushing ourselves to the limit? YHC and 2Step showed up for a pre-run and found two more pax awaiting our return at the shovel flag. As 5:30 came up on the clock, three more pax arrived in the nick of time for a new level of pain that went like this:
Warmarama:
SSH x 25 IC
2 Inch Worm Burpees
IST x 20 IC
4 Inch Worm Burpees
Windmill x 15 IC
6 Inch Worm Burpees
Copperhead Squat x 10 IC
8 Inch Worm Burpees
Mountain Climbers x 20 IC
10 Inch Worm Burpees
The Thang:
Mosey to end of parking lot
Deconstructed Burpees – 10 OYO
10 Squats
10 Leg Thrusts
10 Merkins
10 Leg Thrusts
10 squat jumps
Mosey to playground:
2 pax swing pull ups x 10
2 pax Decline Merks x 10
2 pax step ups x 10 each leg
Each team takes a lap around the clubhouse loop while others do AMRAP until they return
Mosey to parking lot:
Ring of Fire (stay in 2 man teams)
Each excercise timed for 1 minute with 10 seconds of rest between
- Jump Rope
- Floyd Mayweathers
- Air Squats
- Shuttle Run
Repeat until it’s time for Mary
Mary:
Low Dolly x 20 IC
LBC x 50 IC
Rosalita x 20 IC
WWII SU x 20 OYO
Pretzel Crunch x 10 IC
RECOVER! RECOVER!
COT and BOM
Naked Moleskin:
– It was great to see Bronco back out as well as one of our newer members, Cake Boss. During the Warmarama Cake Boss was struggling with some back issues apparently from lugging those bounce house obstacle courses all over the place. Heal up and keep posting brother, that back and core will get stronger! Bronco broke off during the ring of fire to hunt down some water from his car and YHC wasn’t sure if he was getting ready to head for the hills or what.
– Even though we missed R2D2 at the pre-run, the man has still been committed to posting (most days) even though he has to leave the workout a little early to make it to work on time. Respect for showing up and making it happen anyway!
– Hopefully cranking up the number of reps proved to the pax that we can accomplish more. YHC was dripping with sweat even though the gloom was cool and by the end of the beatdown 2Step was smoking – literally. Great effort by all – we will get stronger!
Announcements:
– AO Shirt order – text me your order and send money to pay pal. HMU for details if you want gear.
– Fall HEC (Healthy Eating Challenge) started yesterday- not too late! If you are interested in joining in the challenge, HMU on Slack and I will get you an invite to the HEC Channel.
– F3CSAUP.COM is now live for all F3 feats of Completely Stupid and Utterly Pointless – check it out
– Tradition hosting Red Friday’s in October. It’s only a 10 minute drive!
– MeCa HDHH tomorrow at 26 Acres Brewery in Concord @ 7PM
Thanks for the privilege of leading you this morning!
Laser – OUT