A rare time where YHC arrived earlier than DonHo to a Standard, although I cut him off trying to get into the parking lot. JK DonHo, Auto, Scrappy and YHC ran the Standard (3 miles for a Standard says DonHo).
Warmup:
- SSH 20 IC
- CP 10 IC
- WM 10 IC
The Thang:
- Bam Bams 1-5-1
- Daft Punk x 3 (See F3 Exercises) – First time attempting this… looked more like a dance
- ATMs – Alternating Shoulder Touches, Tempo Merkins, Merkins (Another First… bad Q)
- Toes to Bar x 8 OYO
- Bears and Blocks
- Bear Crawl while pulling Blocks
- Block Suicides w/Merkins
- Move the block one parking space then back to start for a Merkin (15 Spaces)
- Toes to Bar x 8 OYO
- Dip x 15 IC
- People’s Chair w/ Air Press x 20 IC
- Balls to Wall
- Box Jump x 15 OYO
- Stairs
- Up on the right doing:
- Quick Step (both feet per step), R leg, L leg, Bunny Hop, Lunge
- Down on the left
- Up on the right doing:
- Box Jump x 15 OYO
- Balls to Wall
- People’s Chair w/ Air Press x 20 IC
- Dip x 15 IC
- Rocks
- Dead Lift x 15 IC
- Chest Press w/ Low Flutter x 20 IC
- Situps w/ rock x 10
- Zamperini w/ rock overhead around a short loop
Mary:
- Mason Twist x 15 IC
- Hold Its by DonHo x “a long time”
COT
Moleskin:
Convergence at Arnie’s on Monday for the Murph. Auto said he would buy my coffee if I came… hold him accountable. I drink the high dollar stuff on Mondays.
Good hustle by Scrappy and DonHo as usual on the Suicides. Baller was right there too. Nice work men!
Thank you Pop Tart for making it out to a Beat Down. I’m honored to be a part of history.
Gypsy