An Old Fashioned Beatdown

by | Mar 8, 2017 | Backblasts | 0 comments

YHC started getting the word out a few weeks back about his upcoming Q at Mighty Oak.  YHC didn't have a plan at the time, but word on the street was that the pax wanted a good Old Fashioned Beatdown (OFB), so YHC drew up something with that in mind.

29 pax (including YHC, all those listed above, and Jorts, not yet registered on F3Isotope.com) came to partake in this OFB on a warm Wednesday morning.  Here's what happened:

0450 – 0530: At least 7 pax, in at least 4 separate groups, met #TheStandard.  Auto ran into the AO from Birkdale (and ran back….5 miles in total, nice work); Calypso and Major Tom departed at 0450 from the AO and covered 3+ miles through Birkdale/McAuley; YHC ran into DonHo at 0500 and took off down Hugh Torance toward Wynfield, and returned to find Bouncey House and Bunyan running into and around the AO.  Tclaps, gentlemen.

At 0530, the OFB commenced….

WARM-O-RAMA:

Mosey through car drop-off lane of parking lot, with some side-shuffles and buttkickers.  Circle up at back of AO (bus circle).

  • Disclaimer x 2 (due to YHC's mumbling size of pax circle)
  • SSH x 30 IC
  • Toy Soldiers x 20 IC
  • Cotton Pickers x 15 IC
  • Plank Jacks x 15 IC
  • Mericans x 15 IC

THE THANG:

Mosey to playground closer to the Mighty Oak for a mini modified Murph (3 rounds):

  • Pullups x 10 OYO
  • Shoulder Tap Mericans x 10 IC
  • (Somewhat) Slow Deep Squats x 15 IC
  • Repeato with Man Maker Mericans and Regular Squats
  • Repeato with Diamond Mericans and Regular Squats

Mosey off the AO and down Stumptown Rd to the traffic / pain circle:

  • Traveling Mericans 1/4 of the way around circle, then….
  • Lunge Walk another 1/4 of the way around circle to other side
  • Al Gore while waiting for the six

Mosey to inclined driveway near St. Mark School and partner up:

  • P1: bear crawl to top of YUUUUUGE driveway, perform 10 burpees
  • P2: LBCs AMRAP
  • Flip flop
  • Plank while waiting for the six
  • Repeato with 5 burpees and WWII situps AMRAP

Mosey back to traffic / pain circle:

  • Traveling Mericans 1/8 of the way around circle, then….
  • Duck Walk rest of way around circle to other side

Mosey back to AO (bus circle) and circle up:

  • Monkey Humpers x 20 IC
  • Peter Parker x 15 IC
  • Mericans x 15 IC

Continue with MARY:

  • Low Dolly x 15 IC
  • Alphabet (Capital)
  • J-Lo x 15 IC
  • Mericans x 10 IC (Auto)
  • 20 Burpees OYO (Bunyan)

Recover, recover.

MOLESKIN:

  • Definitely a challenge to manage such a large group, but no complaints – it was awesome seeing so many pax out there today.  Thanks guys, hope you enjoyed it.
  • YHC lost the count a few times – unintentionally went to 20 on the Toy Soldiers, and then forgot to give a stop count on the Man Maker Mericans.  Cobains.  YHC's mouth was dry at end of workout from all of the cadence, but cadence keeps everyone moving, and seems to work well for a large group.
  • En route to the inclined driveway, pax were instructed to perform Traveling Mericans 1/4 of the way around traffic / pain circle, but pax barely made it 1/8.  So on the way back to the AO, YHC acquiesced and instructed pax to perform Traveling Mericans 1/8 of the way around the circle.  Pax then went 1/16.  Aye, next time we'll just aim for 1/2 way and hope to land at 1/4.  Because YHC cares about your fitness.
  • Thanks to my Birkdale clown car crew for bringing the numbers, as always.  Thanks to Jimmy O for taking us out today.  And a huge thanks to Auto and Eeyore for the EH 9 months ago – I'm forever grateful, and can't imagine not having this in my life.
  • Many thanks to Mr. Burns for the opportunity to lead this excellent group, at this excellent AO.  I had more planned for today, but ran out of time.  If you'll have me back to deliver that, I'll get myself back on the calendar.

Aye,

Turncoat

 

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