• When: 2017-10-31
  • QIC: Moneypenny
  • The PAX: Dirtbag, Toothpick, Reload, Flipper, Shuck, Bud, Moneypenny


Bus Loop Beatdown

Seven pax posted this morning for an overdue Moneypenny Q.  With the weather turning chilly recently YHC decided to get things moving quickly.

Conditions: low 40’s and clear

The Thang:

Mosey to the big parking lot up front for warm up COP:

  • SSH x 15 IC
  • IW x 15 IC
  • TTT x 15 IC
  • Windmill x 15 IC

Head to the amphitheater for the bus loop beatdown.  There are four rounds with three exercises in each round.  One exercise at the top in the amphitheater, one at the bottom of the bus loop, and the last exercise back at the top in the amphitheater.  Run as hard as you can in between exercises.  The hill seems to get longer each trip up.

Round 1:

  • Top: Box Jumps x 20
  • Bottom: Knees to Elbows Crunches x 20
  • Top: Decline Merkins x 20

Round 2:

  • Top: Butt to Concrete Squats x 20
  • Bottom: Iron Cross x 20
  • Top: Decline Merkins x 20

Round 3:

  • Top: Box Jumps x 20
  • Bottom: Knees to Elbows Crunches x 20
  • Top: Decline Merkins x 20

Round 4:

  • Top: Butt to Concrete Squats x 20
  • Bottom: Iron Cross x 20
  • Top: Decline Merkins x 20

When you are done run to the block pile.  First two there partner up.  Next two partner up, etc.

Partner Dora at the top of the hill next to the blockpile.  Run to the bottom of the hill to the stop sign and back while partner completes the following reps with a block…

  • Set 1: 200 Overhead Press
  • Set 2: 200 Curls
  • Set 3: 200 Chest Press
  • Set 4: 200 Bent Over Rows

Solid work by all this morning.  We finished just as the clock hit 6:00 and we got in 3.3 miles.

BOM

Announcements:

  • Reload is collecting money for Oliver Gospel Mission
  • Cheech 10k in Lexington on Nov 11
  • Be on the look out for details on the Christmas Party