It was a calm cool morning and 5 brave PAX (Tortuga, Katniss, Shiplap, Hotbox, Banks) showed up for what was promised to be an intense beatdown. YHC promised the PAX they wouldn’t be cold for long and from the looks of it, the beatdown lived up to that promise.
Warm-O-Rama:
- 7x Motivators
- 15x Windmills IC
- 10x Merkins IC
- Short Jog around the parking lot to warm up
Thang 1: Burpees
YHC has been keeping track of my PR for 100 burpees, so I figured I would challenge all the PAX to see what they could do. So we completed 100 burpees for time. Tortuga showed us all up finishing around 7:30, and YHC brought in the 6 at 10:30, but everyone was warmed up after that!
Thang 2: Bataan Death March
One PAX would drop and complete 3 burpees and then move to the front of the line, we completed 5 rounds of all PAX as we jogged around the lake.
Thang 3: Lifting Heavy Things
We would complete a circuit of various exercises while the person with the sandbag would complete a set number of reps and then we would rotate.
Round 1:
- 25x Merkins with Sandbag on your back
- Bent Over Rows
- Overhead Press
- Curls with 1 coupon in each hand
- Goblet Squats
Round 2:
- 12x Burpees with the Sandbag (Sandees)
- Tricep Extensions
- Derkins
- Star Jumps
- Lunges
Round 3:
- 12x Ground to shoulder with Sandbag
- Skull Crushers
- Big Boi Situps
- Chest Press
- Hodors
At this point, we took a quick break for some squats to the song “Flower” by Moby.
3 MOM:
- 20x crunches elbow to knee each side
- 15x Crunchy Frog IC
- 4x Delayed Leg lowers
COR/NOR/COT:
Praise for Greta and her new heart, and prayers to take advantage of the time with families this weekend and make the most of it.
MOLESKIN:
I am really thankful for this group of HIM. I never would have been able to complete this workout on my own and they pushed me to go farther than I would on my own.
F3 Wheaton 