• When: 11/06/15
  • QIC: Improv
  • The PAX: On Ramp, Stretch, Nails, Sparks, Papercut, Chewy, Teddy, Heist, Pondo


Football Beatdown & Position Groups

10 Pax posted in the gloom to #GetBetter at #IronYard.  YHC really enjoys Q’ing #IronYard…especially when inspiration is available for an unique workout.  In watching the “game” last night between my beloved Cleveland Browns and the Cincinnati Ben-gals, it quickly became apparent that the Pax NEEDED a football inspired #beatdown while focusing on the different position groups.  I quote game because the Ben-gals had their way with the Browns and it wasn’t really much of a game.  The #BEATDOWN on the otherhand…YHC hopes it was all the Pax paid for.  #Cobains on almost missing the name-o-rama…I guess the #beatdown left YHC a little woozy…

Conditions: 67 Degrees and 97% Humidity

#TheThang

COP

  • SSH 20 x IC
  • High Knees / Down-Up
  • Little Arm Circles – Forward 10 x IC
  • Little Arm Circles – Backwards 10 x IC
  • High Knees / Down-Up
  • Squats 20 x IC
  • High Knees / Down-Up
  • Carolina Dry Dock 20 x OYO
  • High Knees / Down-Up

 

Cusack to the far end of the parking lot and then purse snatch kettlebells to the football field

 

#KeysToTheGame

Offensive Line

  • Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
  • High Knees / Down-Up
  • Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
  • High Knees / Down-Up
  • Overhead Kettlebell Fly – 20 x OYO
  • High Knees / Down-Up
  • Goblet Squats – 20 x IC
  • High Knees / Down-Up
  • Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
  • Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
  • High Knees / Down-Up
  • Overhead Kettlebell Fly – 15 x OYO
  • Goblet Squats – 15 x OYO
  • High Knees / Down-Up
  • Side Shuffle to the far end of the football field & back

Defensive Line

  • Waiter Press – 20 x OYO / Switch Arm midpoint
  • High Knees / Down-Up
  • Double Arm Front Shoulder Raises – 20 x OYO
  • High Knees / Down-Up
  • Single Arm Side Shoulder Raises – 20 x OYO / Switch Arm midpoint
  • High Knees / Down-Up
  • Calf Raises – 20 x OYO
  • High Knees / Down-Up
  • Waiter Press – 15 x OYO / Switch Arm midpoint
  • Double Arm Front Shoulder Raises – 15 x OYO
  • High Knees / Down-Up
  • Single Arm Side Shoulder Raises – 14 x OYO / Switch Arm midpoint
  • Calf Raises – 20 x OYO
  • High Knees / Down-Up
  • Sprint to the far end of the football field & back

Quarterback

  • Curls for the Girls – 25 x OYO
  • High Knees / Down-Up
  • Triceps Extension – 25 x OYO
  • High Knees / Down-Up
  • Sling Shot – 20 x OYO / Switch Direction midpoint
  • High Knees / Down-Up
  • Tactical Kettlebell Lounge (with Overhead Press) – 20 x OYO / Switch Leg midpoint
  • High Knees / Down-Up
  • Karaoke to the far end of the football field & back

Cornerback

  • Around the Worlds Halos – 20 x OYO / Switch Direction midpoint
  • Figure 8’s – 20 x OYO / Switch Direction midpoint
  • High Knees / Down-Up
  • Chest Press – 20 x OYO
  • Soccer Touches on Bell – 20 x OYO
  • High Knees / Down-Up
  • Run backwards to the far end of the football field & back

 

Cusack to the end of the parking lot and then purse snatch kettlebells to the COT

 

End Zone

  • Big Boy Sit-ups – 20 x OYO
  • Cleveland Browns Twists – 10 x OYO

 

COT & BOM

 

Announcements

  • Palmetto 200 sign-up is active and so is the preblast.  Check the preblast here for details: #F3P200
  • The #Leap rolls on with major launches 11/7 in Savannah, Augusta, and Knoxville. Have some FNG’s in those markets? Sign them up for emails here: #Leap
  • 12/15/15 – F3 Christmas Party (Kings Grant Club House) – Details to follow
  • HDHH – 5:15 PM Wednesday at Henry’s
  • Lunch – 12:00 PM Thursday at Salarita’s in the Vista

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