• When: 12/5/2015
  • QIC: Welcome Week
  • The PAX: The Don, Scarlett, Biggie Smalls, TinTin, Gryllz, Dreamland, Gulag, Rated R, Oliver, HipsterHick, Welcome Week.


Welcome Week’s Saturday Beatdown

Weather: 33 and brisk.

The Thang…

Lap around the field to the pull up bars.

COP

SSH x 20
Pull ups x 5
Flutter kick x 25
Pull ups x 5
Merkins x 20
Pull ups x 5
BB sit ups x 30
Mosey to the bridge:

Partner up – P1 runs to the top of the bridge and completes 25 regular merkins. P2 holds high plank until P1 returns. Swap and complete.

P1 runs to the top of the bridge and completes 25 decline merkins. P2 holds low plank until P1 returns. Swap and complete.

P1 runs to the top of the bridge and completes 25 incline merkins. P2 holds 6 inches until P1 returns. Swap and complete. Both partners run to the end of the bridge, complete 50 BB twist ups together. Run back to the start and hold plank until the 6 is done.

Mosey to the pull up bars:

Partner up. Each pair will achieve 50 pull ups. P1 does AMRAP pull ups while P2 runs across the field and back. If P1 does AMRAP squat until P2 gets back if they have maxed out pull ups.

Fist bump sit up x 50
P1 holds side plank, P2 does 10 side ups. Swap and repeat until the pair gets to 60. Switch sides and repeat.

Mosey to behind home plate.

Reverse bear crawl to the top of the hill. Mosey down and complete 50 squats. Rinse and repeat.

F3 Group run around the field.

Knee ups on the pull up bar x 30. Rotating after sets of 10 with partner to achieve 60 total.

COT
BOM

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