• When: 01/23/2017
  • QIC: Chyna and Slim Jim
  • The PAX: Chyna, Slim Jim, Rated R, Bunkbed, Beacon, Mad Cow


Chyna and Slim Jim’s Best #F3Smackdown Beatdown

6 Pax rolled out into the PM gloom for some rest, relaxation, and bodily destruction. YHC says it was probably one of the best workouts of his life.

Warm Up
Jog around Blatt Field
25 Side Straddle Hops (in cadence)
100 High Knees (OYO)

Workout #1 (Chyna’s Fit Test)
50 Lunges
40 Squats
30 Merkins
20 Burpees
10 Pull Ups
Big lap around the field
10 Pull Ups
20 Burpees
30 Merkins
40 Squats
50 Lunges

Workout #2 (Slim Jim’s MERK MERK MERK MERK MERK)
Grab a cinderblock
21 bicep curls with cinderblock (in cadence)
25 Merkins (left hand on cinderblock)
25 Merkins (right hand on cinderblock)
25 Merkins (center of cinderblock)
Jog to Blatt Steps
25 Decline Merkins
Jog to Blatt wall
50 Dips
– Back to Cinderblocks –
21 push press w/ cinderblocks
20 Merkins (left hand on cinderblock)
20 Merkins (right hand on cinderblock)
15 Merkins (center of cinderblock)
Jog to Blatt Steps
20 Decline Merkins
Jog to Blatt wall
50 Dips
1 minute wall sit
21 flutter kicks (in cadence)
AMRAP squats until FIN.
FIN.
Exhaustion.
Count-O-Rama
Name-O-Rama
Closing Remarks

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