December 4th, 2015 By Maximus_MECA

It was my honor to lead 9 dedicated Pax on a late fall kettlebell beatdown this morning.  YHC noticed that the age mix was younger than expected in this fine group.  7 men were non-respects (aka young’ns).  This was further noticed that that three of the young’ns came attired in gym shorts and tee shirts.  Last I read it was 32 degress outside!  I thought I was perhaps going crazy until I noticed Shawshank appropriately attired in a sweat shirt and sweat pants.  I quickly adjusted my weinke and decided to up the amp level of this beatdown to get the young’ns sweating a bit.  There was evidently some success as YHC noticed throughout the workout some young’ns  removed their sweatshirts and caps as they were sweating to a relic administered beatdown.

YHC informed the PAX that December was burpeee month and approximately 50 burpees were interspersed into the beatdown.  While it was noted that “December sucks because of the burpees challenge”  YHC also noted come Christmas day when you feel great and all admire your trim physique you will be thankful for having done your 3000 December burpees.

The beatdown went fairly well.  As is becoming customary at about 6:00 am @majorpain stopped by on his morning jog to inspect and inspire the troops.  Simultaneously the Stonebridge superintendent stopped by looking for a Gary Dray aka Dingbat!  We educated the superintendent that our leader’s name is Dingo and rather than try to remember all of his requests for items Dingo needed to do Shawshank, Coyote and King Louie left the workout to move an oil drum and other items that needed to be moved.  Thank you men.

Anyways the beatdown went something like this;

Disclaimer given.

Mosey around the church

15 side straddle hop

5 burpees

10 windmill

10 plankjacks

10 Mountain climbers

Arm circles

Touch toes

Stretch calves against curb

5 burpees

 

Set 1

15, 20, 15

Shoulder raises

Kettlebell swings

10 on the shelf each arm

Standing Arm extensions

5 burpees after each round

Set 2 (15, 20, 15)

Goblet squats

Front lunges

Toe raises

Sumo squats

Back lunges

5 burpees after each round

KB Merkins 10 each arm

5 burpees after each set

Mary

15 each

Little Baby crunch

The W – w/bell

Low flutter – w/bell

Rosalita

Pretzel crunch

Thank you to Coyote for explaining the difference between a ladder and a horseshoe.  For now YHC will stick to Ladders as horseshoes sounds a tad more complex – though YHC may try that soon.

Thank you to Coyote for recording names of PAX to receive the back blast and also sharing about the F3 app – YHC was unaware of this app.

Welcome to FNG Chaco

Great push by all

Way to hang in there – Mr. Rogers – keep pushing – just do as much as you can.

B.O.M.B, Tradition

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