Over the last few Q’s, YHC had been taking a liking to full body beatdowns. Another PAX at Surge had brought out a few different renditions and modifications of an F3 Exicon classic to other AO’s so YHC had gotten the gist of the breakdown. Being that this was the first time YHC had visited the men of The Arena (QIC or otherwise), I wanted to bring a rendition of this full body workout with a different twist to it. As is the case with every other AO visited, the men of The Arena were welcoming right off the bat. They made sure The Arena rules were made clear….No Murder Bunnies…..No Burpees…which was was fine as none of the above where on the Weinke.
Here’s what went down…..
Conditions: Mid 40’s and Crisp
2 Minute Warning; 1 Minute Warning; Go Time
Disclaimer, Not A Pro, Listen to Body, NO FNG’s (not that I would have known anyway)
Lords Prayer and Pledge (Awesome touch men)
Opening Prayer
Mosey to the blocks (sidenote: The Arena blocks are quite nice and fancy), grab a good one and head to the back of the school.
Warm-o-rama
SSH IC x 10; LBAC IC x 10; RLBAC IC x 10; TTT IC x 10; IW IC x 10
The Thang:
The full body consisted of two separate workouts with the same breakdown in reps.
First Workout: 5 HR Merkins, 10 Curls; 15 Squats; 20 LBC’s; 25 Toe Raises… after each round PAX would run to the school and back….rinse and repeat as many rounds as possible for 15(ish) minutes.
WATERFALL BREAK
Merkin Waterfall: Circle up in the plank position. YHC does one Merkin, then goes clockwise to the next PAX, 1 PAX at a time while every other PAX holds the plank position until 50 Merkins are completed.
Iron Cross Waterfall: Circle up with legs raised 6-inches. YHC does one Iron Cross, then goes clockwise to the next PAX, 1 PAX at a time while every other PAX holds the leg raised 6-inches position until 50 Iron Crosses are completed.
Second Workout: 5 OH Press; 10 Curls; 15 Bonnie Blairs (single count); 20 Freddy Mercury (2 count); 25 Toe Raises (single count)… after each round PAX would run to the school and back….rinse and repeat as many rounds as possible for 15(ish) minutes.
WATERFALL FINALE
Merkin Waterfall: Circle up in the plank position. YHC does one Merkin, then goes counter-clockwise to the next PAX, 1 PAX at a time while every other PAX holds the plank position until 50 Merkins are completed.
Iron Cross Waterfall: Circle up with legs raised 6-inches. YHC does one Iron Cross, then goes counter-clockwise to the next PAX, 1 PAX at a time while every other PAX holds the leg raised 6-inches position until 50 Iron Crosses are completed.
RECOVER! Return the Block and Mosey Back to the Flag
Count-o-Rama; Name-o-Rama
Announcements:
-Be The Buffalo 5k for Digits LHS on Jan 29
-Shoe Collection through Jan 28
Prayer Requests:
-Forest
-Notebook
-Jack Hammer
-No Show
-All Unspoken