In the peak of running and biking season we wanted to be sure beatdowns were alive in LKN and this morning was a good old fashion beating. 11 men ran the standard and 12 men posted for the beatdown there brief story is below.
Warmorama:
ISS, SSH, Windmill, TS, merkings to get us started
The Thang:
On the soccer field we bearcrawled then wheel barrowed followed by partnersitups 25 each and flapjack
Moving on to the benches Dips, incline merkins, squats 20 each
Monkey Bars / Pull Up Forest
1x monkey bars and 5 pull ups or pay the 10 burpee penalty, then 10 merkins, partner situps 25 each and repeato but this time add in sqauts
Back to the soccer field for bear crawl and partner situps before heading for the blocks
Block work: Curls, Skull Crushers, Squat to Press, Lawn mowers, chest press, mix in a hot lap repeato, and blocks back
One more bear crawl and partner situps before coming back to the lot for mary
Mary:
5 burpees, Crunchy Frog for Stromboli who is in full BRR running form, TC with the mason twist, and some planking to wrap it up.
Moleskin:
– I am greatful to the pax who showed this am and impressed with 11 for the standard that is the largest std at Arnies in a while.
– Great to see Lonestar out running with the group, get that wrist better and come on out for the fall.
– Good mumble chatter during the beatdown and post workout about getting a good beatdown, I challenge all pax to find balance between beatdowns, running, and biking there is time an room to fit it all in moderation.
– Till next time see you all in the gloom.