Banks’ 4 Year Anniversary Beatdown

Backblast: 4 Year Anniversary Beatdown
Date: 7/6/2022
AO: #ao_tar_pit
PAX: @Tortuga@Jolly@Katniss@SAGA@Banks
FNGs: 0
Q: @Banks
Total: 5

  • Motivators 7x
  • Abe Vigodas IC 7x
  • Mountain Man Poopers IC 10x
  • T-Bone Burpees 5x

Thang 1: Mosey around the AO stopping at each bench we pass to complete 10x Derkins. We broke up the lap around the lake with squat jumps around the circle, 25x air thrusters, and Lunges. (This was a lot of Derkins)Thang 2: Beach Body Beatdown
We circled up and assigned an exercise to each station. We let the person doing the sandbag bent over rows be the pacer, then we would rotate.

  • 30x Bent Over Sandbag Rows
  • Triceps Extensions
  • Chest Press
  • Single Arm Curls
  • Sandbag Squats

We completed 2 rounds at 30 rows, and 2 rounds at 20 rows for a total of 100 rows2 MOM:
We wrapped up with 40 Slow Flutter Kicks ICMoleskin: Push yourself past what you think you are capable of. Challenge your mind to do more than you think possible, and push 5% longer than you think. If you keep this up, you will become stronger and push past your limits regularly. Change is inevitable."No man ever steps in the same river twice, for it’s not the same river and he’s not the same man." – HeraclitusCoT:Prayers for@Tortuga’s trip, The Highland Park Shooting, and the War in Ukraine