June 26th, 2019 By Grandmaster

Six bold and beautiful brothers wandered into town on a nice Wednesday morning looking to get their sweat on. YHC had intended to put together a new an innovative workout that would be copied throughout MECA, then F3 Nation, then the world. However, he got a bit distracted Tuesday night and had to come up with something Wednesday morning. What better way to post a last minute Q than to pull up your old beatdowns and find a good one to repeat? A few changes were made but for the most part, we had seen all of this before. It went something like this.

Mosey to Circle of Honor for WARMORAMA:

20 SSHs IC

10 Cotton Pickers IC

10 Hillbillies IC

ARM CIRCLES!!!!!

10 Merkins with increasing pauses at the bottom

10 Air Squats with increasing pauses at the bottom

Mosey to plate pile for THE THANG:

Pax grabbed a plate or two each and moved behind the Utility Bldg and circled up. QIC produced a list of 10 exercises to be performed AMRAP while one pax ran the length of the building and back as a timer.

Curls

Skull crushers

Bent over rows

Overhead press

Upright rows

Dead lifts

Shrugs

Calf raises (on plate)

Lying plate pull overs

Weighted LBCs

Each pax ran as the timer thrice. 

Partner up:

Side crunches with plate x15 each side

Leg throw downs with a partner x10, switch positions

Oblique Leg Throw Downs with a partner x10, switch positions

Repeato

Return plates and mosey to AO for MARY: no time for that. 

COT: Continue to prayer for Grandmaster’s job search.

MOLESKIN:

What a beautiful morning, especially after the muggy conditions that have plagued us the past few days. Oh, and no BD made it even better. Thanks for the push gents. It was an honor and a pleasure as always.

In HIS Service,

Grandmaster

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