19 PAX rolled into the gloom that is #Depot this morning for a beat down by the return of YHC. It’s been a while since there’s been a Pothole beatdown at #Depot, so YHC wasn’t going to disappoint. YHC usually likes to kill a certain area of the body; however, in light of the recent Phonebooth arm beatdown and the upcoming 12 miler on Friday, it was clear the PAX needed something different – an all over killing of the body.
Conditions: cool and perfect for a beatdown
Little arm circles X 15 IC (front and back)
Imperial Walkers x 20 IC
Through The Tunnel X 20 IC
Mosey to the lower soccer field, line up double file for a trip around the field in double applesauce fashion
Line up on the end line, sprint to the far end and back
Mosey to the upper soccer field at one corner.
Sprint to the next corner and do 30 Burpees,
Sprint to the next corner and do 30 Monkey Humpers,
Sprint to the next corner and do 30 Russian Twists,
Sprint to the starting corner and do 30 Ranger Merkins (place your hands back near the center of your chest, go all the way down until your chin touches the ground)
Rinse and Repeat
Mosey to the block pile for…
30 X with your block out in front of you, squat until your block touches the ground, stand and extend the block into a tricep extension, squat, and then back to start
Run 1 lap around the track
Mosey to the shovel flag
– Great work by everyone. It’s nice to see progress in everyone.
– There’s a whole bunch of GoRuck stuff going on. GoRuck Friendly workouts: Tues – Foxhole; Thurs – Speedtrap; Sat – Depot
– THTH at British Bulldog at 1730
– Come out for the workout in Sumter to help them get going
– Lake Murray shirts still available
– Cold weather is coming!! Start preparing. Lots of sales going on now. Stock up. Can’t stress enough the need for good gloves!!
– Remember Pajanimal and Stones in your prayers
Devo led by Stagecoach