April 26th, 2017 By Guinness

6 Traditionites made cinderblocks their best friend for an Iron Fist Beatdown in the gloom. Here’s how they did it:

Mosey to Warmorama

Warmorama
SSH x15
IST x15
Cotton Pickers x15
Wind Mills x15
Mountain Climbers x20
Merckens X20

The Thang
Partner up alternating
Tire Flip x20
Cinderblock Curls
Tire Flip x20
Cinderblock Overhead Press

Walk with cinderblock overhead to center of parking lot
Cinderblock Burpees x5
Walk with Cinderblock overhead

Shuffle Mosey with Cinderblock to Wall of Pain

People’s Chair with Cinderblock
Balls to the Wall
People Chair with Cinderblock overhead Press
Balls to the Wall

People’s Q
King Louie: Cinderblock Chest Press Boxcutter x10 each way
Triple Threat: Plan Walk ups on to Cinderblock x20
Royal: Merckens x10, Derkens x10, Incline Merckens x10
Seeker: Lunges x10 each led
Shawshank: Cinderblock Sumo Squat x20

Shuffle Mosey back to Parking Lot

Burpees x5

Shuffle Mosey back to Cinderblock Area

Partner up alternating
Tire Flip x12
Cinderblock Chest Press
Tire Flip x8
Cinderblock Curls

Mosey to People’s Q Mary

Mary
Guinness: Donald Trump Twists x20
King Louie: Reverse Frog Crunch x15
Seeker: Box Cutter x15
Royal: Freddy Mercury x20
Triple Threat: X Men x15

Moleskin
Beautiful morning for a Beatdown. Great to have Triple Threat join us to make an even number with partners. Great work by all. Running with cinderblocks is a breeze, right? Thanks @Pax for you contribution to the Beatdown. Just found out that we will be completing the pull-up bars this Saturday at 9.00 am.

COT
Announcements:
– Bookstudy at Bojangles Friday 6.30am
– Mint Hill Anniversary Convergence Saturday 7.00am
– Completion of Pull-up Bars Saturday 9.00 am
– King Tiger 5K June 3rd

Prayer:

Tradition

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