6 showed for the well-planned beat down event
Warm up –
(side straddle hops X 10 + Burpees X 5) X 4 or 5 with a sprint thrown in
Work out –
Starting at the top of the ladder rung with 20 decrementing by 2
20 – KB swings, 20 lawn mower pulls (10 each arm), 20 curls, 20 Squat press & 20 V-ups or Skull Crushers (I say that because I think I messed and did one exercise one round and flipped to the other on the other round – can't remember)
sneaked 10 burpees in
Then we ran to pull-up forest.
Got 3 cinders out.
1/2 of pax did 30 burpees and other did (180 – KB swings, 18 lawn mower pulls (9 each arm), 18 curls, 18 Squat press & 18 V-ups or Skull Crushers) with cinder
Ran back to KBs and repeato on original circuit but x 16 on reps – sneaked 10 burpees in again.
Then we ran to pull-up forest.
Got 3 cinders out.
1/2 of pax did 30 burpees and other did (14 – KB swings, 14 lawn mower pulls (14 each arm), 14 curls, 14 Squat press & 14 V-ups or Skull Crushers) with cinder
Then we did 10 pull-ups and 10 hand release merks
Then we did 8 pull-ups and ran back to KBs and repeato on original circuit but x 12 on reps
Moseyed a little closer to starting point and repeato on original circuit but x 10 on reps
Ran back to starting point – recover recover
- Bam Bam showed a old family secret duck call mid-work out – This was in response to my Owl siting story I think or he just felt it was time to show his true Frontier manliness
- Bagboy kept me straight on circuit order as well as my tendency to discuss random subjects for periods of time rather than working out
- Tommy Boy and Red Rider I formally apologize about doubting your word – in the words of the great Val Kilmer (Doc Holiday) "I stand corrected {your name} you are a Oak"
- I think that is the first time I had something to say about everyone in the Pax – 😮
Thanks for letting me lead and the pre-blast 2-Buck!