4 Pax joined YHC for this exploration of DUMC Beatdown. It was cold, but the Pax worked hard. FNG is Jon Bon
Warmup
SSH- 20 IC
Goof balls- 20 IC
Grady Corn- 25 IC
1 lap around the parking lot
The Beatdown
Partner up
1st row of parking spots
1) Pax 1 does merkins while Pax 2 runs across parking lot and back. Then Pax 1 runs across the parking lot and back while partner 2 Pax merkins. Repeato until the pair has done 100 merkins together.
2nd row of parking spots
2) Pax 1 does LBCs while pax 2 runs across parking lot and back. Then pax 1 runs across the parking lot and back while pax 2 does LBCs. Repeato until the pair has done 200 LBCS together.
3rd row of parking spots
3) Partner 1 does Squats while partner 2 runs across parking lot and back. Then partner 1 runs across the parking lot and back while partner 2 does squats. Repeato until the pair has done 300 squats together.
Climb the hill to the softball/baseball field
1 pax at each base and work as follows:
1st– lunges AMRAP
2nd– star jumps AMRAP
3rd– SSH AMRAP
Home- 15 burpees, runs to first, first runs to second, second runs to third, third to home. Each pax does the exercise at that base. Cycle repeats until all pax have done 15 burpees
Head to the shelter and grab a block
With Blocks do:
5 curls for girls, 5 milk jugs, 5 shoulder presses, and 5 skull crushers followed by a trip around shelter. Repeato 5 times
Mary–
Heels to Heaven, Freddie Mercuries, Pretzel Crunches
Scripture:
John 3:16
Powerful scripture for all of us to keep close to us as we go through our day.
Mumble Chatter
Chatter was at a minimum as the pax were all working hard.
Shirley was impressed that I fit all of that in a 45 minutes time frame.
Mater knew my routine better than I did.
Mulligan made good on his promise on being there even though it was cold and his son's molars are coming in.
Jon Bon and I put in extra time talking about the hood and HOA.
Thanks to those that showed. It was a pleasure to lead you all. Look forward to other Denver Pax to make their way north to check out our new place.
Dr. Dolittle