Image Image Image Image Image Image Image Image Image Image

F3 MeCa | May 22, 2019

Scroll to top

Top

No Comments

The “28th” Royal Beatdown

  • When: 02/28/2019
  • QIC: Royal
  • The PAX: Titan, Guinness, ONJ, Urlacher, Skipper, Sterling, Hotwheels, Man Down


9 Pax showed up on a perfect (just a tad chilly) morning on the last day of the month (the 28th) which led to 28 of a lot of things.

Warmarma:

28 SSH, 28 IST, 14 CP, 14 Windmill

The Thang:

Mosey to office park

14 broad jumps, bear crawls back to start
28 moneky humpers
14 burpees
28 Merkins
Repeato
Mosey back
stop at fence for durkins 14, 7, 7
Mosey back to wall
balls to the wall – 28 seconds
28 donkey kicks
28 walls taps
Mosey to grab cinder blocks, one guy grab a pallet

do cinder block exercises for as long as it takes for the pallet guy to do 14 seconds up and back
– all Pax take a turn with the pallet while the pax do exercises (i.e. chest press, curls, squats, extenions, etc…)  REPEATO
A little bit of Mary to end the Royal beat-down

The key to a good beat-down:  “Continuous work – don’t slow down between exercises”

Royal
  • On February 28, 2019

Submit a Comment