January 20th, 2021 By Caleb Koehler

We had a nice even number of 13 guys show up ready for a beat down. At 530, I gave a lousy disclaimer and decided to start an odd warm-up.

Warm-up:

25 SSH

Run down the parking lot to the road

25 Imperial Walkers

Run down the sidewalk to the 3 way stop

15 Windmills

Run back to the flags

25 Hillbillies

After the warm-up everyone was commenting about how the warm-up wasn’t very much of one, but that’s no matter because I’m still in charge and can make everyone do something if I hear something I do not like.

Now, mosey to the playground for the beatdown.

Beatdown:

5 Negatives (Reverse Pull-ups)

10 Merkins

15 Squats

20 WW2s

25 LBCs

Run backwards to the small track then run normally around it.

We repeated this 3x before I changed it so that you run to the hill on the opposite side of the large track and back. We repeated that 2x.

When we finished we ran back to the flags for some Mary.

Mary:

Sparkplug: 15 American Hammers

Delta: Something where you reach for your leg straight up. (Repeat 10x on both sides)

Silas: 10 WW2s on your own

HeadnShoulders: 20 Flutter

Mogwai: 15 LBCs single count

Gopher: 15 Dollies

After this we closed in prayer and gave kudos all around.

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Pain Academy

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