YHC was joined by Coon Dog, Notebook, and Knowzit to do our best rendition of a Beatdown at Cryptonite. It’s safe to say that the Beatdown was more on our end than the regular PAX that showed up for our experiment. It was a great experience and we are grateful for the opportunity.
Prayer
Disclaimer
The Thang:
Lead by Coon Dog:
COP
· SSH x25 IC
· Imperial Walkers x25 IC
· OHC x25 IC
Shoulders and Arms
· Shoulder Press x25 IC
· Overhead Block Hold 1 minute
· Block Curls x25 IC
· Straight Arm Hold 30 seconds
Overhead Block Carry to the Wall
· BTTW Shuffle 15 yards
· Forward Crab Walk Around Sidewalk Back to Start (Plank while waiting)
· Shoulder to Shoulder x25 IC
· Block Carry to Next Station
Lead by Notebook:
Mosey with blocks to parking lot next to Band Field
Squats X 20 IC
Parking lot Line Jumps approx. 1 min each first front to back then side to side
Curb tabs approx. 1 min
Around the world X 10 (each leg) IC
Start with front lunge, squat, back lunge all with right leg X 10
Rinse and repeat using Left Leg.
Parking lot Line Jumps approx. 1 min each first front to back then side to side
Mosey to the Hill
11’s
Start with 10 squats with the Block, back pedal up the hill, 1 jump lunge (right and left leg equals 1),
Go back down the hill and 9 squats with the block, back pedal up the hill 2 jump lunges……rinse and repeat until we ran out of time.
Lead by YHC:
At top of hill behind band practice field:
1. Merkins x 25
2. Bear Crawl to light poles with blocks
3. Rinse and repeat 3x
Next
1. Circle-Rama with blocks
2. Starting with Pax left hand on ground and 1 hand on block, conduct Merkin x1
3. Move to center of block and Merkin x 1
4. Move to right hand on ground and left hand on block and Merkin x 1.
5. Go all the way around circle.
Next
1. Side Merkin each side x 10 x 2
2. Incline & Decline Merkins x 25 x 2
3. Block push up until time called
Lead by Knowzit:
“Ring Around The Rosy” Beep Test: All Pax line up on the designated start line. All Pax are to run around a box shaped course in :45 seconds. What’s the catch?… Each Pax must face forward around the entire course (running forwards, shuffling sideways, running backwards) back to the start. The exercise runs for 10 continuous rounds of :45 seconds. If the Pax are not able to complete the course in the allotted :45 sec, they perform Burpees until the next bell, then start running again.
Announcements:
2/24: Dam to Dam relay
2/24: Palmetto Children’s Home work day
3/4: F3 Lexington 4 year anniversary Q at Graveyard
Prayers:
-Lego’s family (he was our fifth Q, but had a death in the family)
-Ken Doll’s knee
-Trickle
-Chip’s mother
-Those sick with the flu