October 30th, 2019 By Steel Cannon

6 HIM posted for a Steel Cannon beatdown at The Stone yesterday morning.  My apologies for a day-late backblast.  Quick disclaimer, and guess which direction we were off to?  Yep, let’s head to HRMS for some fun.  Heatstroke says he’s just going to start parking over the when I Q.  (Maybe he’s falling into my trap?!).  We circle up in the top teacher’s lot for some pain.

Warm-o-rama.

 

SSH’s x 15 IC

IST’s x 10 IC

Hillbillies x 10 IC

Arm circles OYO

Windmill x 10 IC

Merkins x 10 IC

 

Thang 1:

Catch-me-if-you-can’s with a partner around the parking lot / student drop off line.  Partner 1 runs backwards while partner 2 does exercise.  Partner 2 completes exercise and runs to catch Partner 1.  Switch positions.  Repeato around the lot 1 time.

We started at the top corner of the lot and the path around the lot was this:

Round 1 was 10 Merkins

 

Take a break from catch-me-if-you-cans.

 

Line up 6 pax across one of the parking lines for some core work.  Core Station with rotating timer.  1 PAX would be timer and run around the first light post and back.  Other PAX would do core exercise of timer’s choice.  Since I’m a day late, I can’t recall the core exercises that were called.  I do remember Soprano calling out WWII’s and we got like 2 or 3 in before he was back already.  #beastmode

 

Catch-me-if-you-can Round 2.  10 Merkins was the exercise, and instead of running backwards, the runner did carioca.

 

Core station with rotating timer again.  This time the timer ran around both center posts to give us another 5 seconds or so of core work.  6 different exercises were called.

 

Next up:  Bataan Death March around the Lot.  Except we did 3 burpees instead of 5.  We did stop at the wall by the cafeteria for some work.

 

People’s chair for a bit

Donkey kicks x 10 IC

Air presses x 20 IC

People’s chair again for a bit

 

Continue the Battan Death March all the way back around and exit the lot in the car lane.  Hang a right at the sidewalk and continue BDM towards Mary until we get to the top of the greenway for……………..you guessed it!  Monkey Humpers.  I think we did 15IC as we had a good showing of 3 cars going by.  Couldn’t stop until #3 passed.

 

Still more time left than expected.  Let’s hit the wall for 10 dips IC, and 10 derkins IC.

 

Mary

Pretzel crunches R x 15 IC

Pretzel crunches L x 15 IC

Low dollies x 15 IC

Low flutters x 15 IC

45 Second elbow plank

 

Recover, recover.

 

COT / Announcements

Prayers for Sugar’s daughter and family.  Hope all turns out well.

Prayers for Pax in the fartsack and those who are injured.

Prayers lifted and thanks given to our Veterans, current service men and women and our first responders.

Field day at Kannon on Saturday.  Just show up and do something.  YHC has to work, so I’ll miss this one.  Hope it’s a success and can continue to be a yearly event!

Moleskin:

Thanks for coming out brothers.  It’s past my bedtime if I’m gonna make the beatdown in the morning.  Signing off.  Stay strong!

Steel Cannon

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