I’ve been trying to get to Beech House for a while now to Q and finally got the chance to make my way out there. Drew up a fun workout to introduce myself to these guys, who really know how to put in the work and provide some solid mumblechatter. Here’s how it went:
1MW
Disclaimer
Prayer
Mosey over to courtyard-ish area for warm up
20 SSH IC
10 TTT IC
20 imperial walkers IC
10 Windmills IC
10 LBAC F IC/R IC
Mosey over to parking lot for 5 rounds of BALMY
B – burpees
A – abs
L – lunges
M – merkins
Y – you run there
Burpees started at 1 and increased by 1 each round. Abs stayed at 20 reps – we did box cutters, Freddie Mercs, iron crosses, flutter kicks, and one more that escapes me. Lunges started at 10 (5 each leg) and increased by 5 each round. Merkins started at 10 and increased by 5 each round. You run there meant run to the opposite end of the parking lot and start the next round. Trees in the parking lot island were used as spacers/recovery in between.
After the 5 rounds of BALMY, we went down to the end of the school for an F3 classic, BOMBS. PAX partnered up and while one partner performed the exercise, the other ran to the flag and back, probably 50 or 60 yards round trip. Reps required for groups were as follows:
B – burpees – 50
O – overhead claps – 100
M – merkins – 150
B – BBSU – 200
S – squats – 250
We ran out of time and had to cut the squats a little short but work was done nonetheless.
Back to the flag.
Really enjoyed my time this morning with the men of the Beech House. They are a funny group and they have some top notch athletes out there. Go pay them a visit and give them your best shot!
Announcements:
BH needs a Q for Saturday, 3/8
Fill up Q sheet for BH in March
Prayer Requests:
Saluda
Cousin passed from leukemia
Devo:
Psalm 19:14 – Let the words of my mouth and the meditation of my heart be acceptable in your sight, O Lord, my rock and my redeemer.
Hold yourself accountable, that your words and your actions show the love of God.