Walky Talky and Hang Time are the “FNG” tags in the BB

34 PAX showed up for my “Farewell” Q at Bedrock. Here’s what went down.

Quite a few PAX did a variety of Pre Beatdown activities

Warm a rama

Mosey down to track, run a lap, circle up

SSH, IST, Hillbilly, Toy Soldier, Mericans, and a bunch of other warm up activities

The Thang

Mosey over to goal line and line up across it

• Burpee Suicides
  • Run to 10 Yard Line 1 burpee
  • Run back to goal line
  • Run to 20, 2 burpees
  • Run back
  • Continue all the way across the field, once crossing the 50 yard line you went back down to 4 at the next 40, 3 at the 30, etc.
  • Full field run = 10 burpees

Once all PAX finished get into groups of 4

• One group pushed the upside down bench down 100 yards and back while PAX completed exercises led by YHC

Once all groups finished grab mosey to grab a rock

• Curls, Overhead press, skull crusher, squats all with rocks x 10 IC
• 8 Count Man Maker x 10

Return rocks, mosey to playground

10 pull ups

An assortment of core exercises to close us out

Recover Recover

Name o rama

COT

Moleskin

• Thanks to everyone for coming out, it’s been a pleasure getting to know all of you the past 5 years. Like I said I’ll only be down in Noda so not too far away and I’ll drive up from time to time when I’m on summer vacation from school, if you ever want to workout down by me let me know I’ve already found some good stuff to do!
• Shoutout to Crocs and Cherry Bomb for picking up the six during the suicides and pushing everyone to the finish
• Mumblechatter was strong thanks especially to the fellas from the Estate
• Great to see Rooter again! It’s been a while man glad you’re doing well
• Thank you AMPM for picking up the coffee and donuts
• Lots of other thanks again to everyone who came out, this group has meant a lot to me the past 5 years, and especially this past year.

Until next time……. Mr. Holland