Today, 20 PAX stepped up to a fast paced, multi-station beatdown consisting of four rotating rounds of four exercises with 10 reps for each exercise. Together, the PAX smashed a total of 16 exercises for 160 reps. Each round was followed by an uphill cardio activity [100-yard bear crawl, 150-yard walking lunges, 200-yard quadraphilia, and 500-yard sprint]. The PAX would group plank for the Six with a 5-10 second hold before rotating to their next station and exercise.
The Beatdown
Warmed-up was a mosey around the building and down to the starting location followed by a quick circle-up for 10 reps of in cadence side shuttle hops. The PAX then counted into four groups of five people and stepped to their originating station – drawn in chalk on the street.
Station A: [each with cinders]
- Burpee jump overs
- Squat thrusters
- Block merkins [alternate hands on block]
- Curls
Bear crawl with mosey back to start and group plank for the Six
Station B:
- Peter Parkers/Spiderman’s – alternating two count
- Carolina dry docks
- Split kicks
- Scorpion dry docks
Walking lunges with mosey back to start and group plank for the Six
Station C:
- Air squats
- Curb dips
- Broad jumps
- Merkins
Quadraphilia with mosey back to the start and group plank for the Six
Station D:
- Alternating shoulder taps
- Derkins
- Shoulder circles – ten each direction
- Lunge jumps
Sprint with mosey back to the start and group plank for the Six
The final sprint was back to the AO [with five PAX each carrying a cinder – thank you] followed by the COT and closing prayer led by Deep End.
There was a lot to get through and everyone was fully engaged and pushed themselves to achieve. I am super proud of each PAX – thank you for allowing me to be your servant Q. It was fun.