13 warriors came out this morning to Battle and conquered their weekly Saturday morning beatdown. High intensity from start to finish. Cardio (i.e. a Chop Shop sprint to the mall with 9000 burpees mixed in) finished off by YHC’s pull-up, big boy dip, merkin, squat, big boy sit-up circuits at the Battle Loop. Excellent work. Solid numbers. Another great morning at Battle.
Weather – 43 degrees, a bit chilly to start but clear and dry and good after the 1st set of burpees
Chop Shop Q
5 Burpees at COT
Run down Falcon Dr to Beltline and across the street to Sato – 10 burpees
Run to Zaxbys – 15 burpees
Run to Bank of America – 10 burpees
Head to parking garage at Richland Fashion Mall to base of ramp – 5 burpees
Sprint up 1st level and around to start of 2nd level – 10 burpees
Sprint up 2nd level and around to start of 3rd level – 15 burpees and 50 LBCs
Sprint up 3rd level and around to top level – 20 burpees
Mosey to back of top level – 25 burpees and 50 LBCs
Chop Shop shuffle back to Battle Loop going across Beltline, down Landmark, cut through to Florawood, down Elsing Green St, to Falcon Drive
And just for fun stop at various points along the way for 20 burpees, 15 burpees, 10 burpees, 5 burpees, and 50 LBCs
My calculator says that is 165 burpees, and their may have been more…Hand off to YHC
Split into 2 groups on Battle Pad, 1st group has 6 PAX and 2nd group has 7 PAX.
1st group – pull-up circuit – 1/2 of group does 5 pull-ups, 10 merkins, and 10 squats while other 1/2 does 20 big boy sit-ups. Flap jack. Rinse and repeat 5 times for 25 pull-ups, 50 merkins, 50 squats, and 100 BBS per PAX.
2nd group – dip circuit – 1/2 of group does 5 big boy dips (i.e. on horizontal bars and not the easier ones that we are forced to do at most AOs when this implement isn’t available), 10 merkins, and 10 squats while other 1/2 does 20 big boy sit-ups. Flap jack. Rinse and repeat 5 times for 25 big boy dips, 50 merkins, 50 squats, and 100 BBS per PAX.
Flap jack groups – pull-ups do dip circuit and dip circuit does pull ups
Flap jack groups again, but with a slight change as 1/2 of each group just does their 5 reps of pull-ups/dips and other 1/2 just does 5 touch squats. Flap jack. Rinse and repeat 5 times.
Flap jack groups again with same exercises.
We are now at 50 pull-ups, 50 big boy dips, 100 merkins, 150 squats, and 200 big boy sit-ups per PAX.
Let’s keep rolling with this set up but focus on just pull-ups and dips…
1st group – 5 pull-ups. 2nd group 5 dips. Rinse and repeat X2. Some low plank, high plank, and maybe LBCs mixed in while we wait on the 6 each time. 3 sets of pull-ups and dips each total.
We finish the Battle Loop having done 65 pull-ups, 65 big boy dips, 100 merkins, 150 squats, and 200 BBS per PAX.
Sprint to COT
BOM and Prayer by YHC
Hammer Dealer’s Choice next Tues 11/24.
Thanksgiving Convergence at Brickpile next Thurs 11/26. 6AM and 7AM.
F3 Dads on Fri 11/27/15 at Brickpile at 10AM I believe. Check with Costanza to make sure.