Another star capturing showing from the detainees this morning. YHC has been the beneficiary of many great beatdowns over the last few years so he made a commitment to some brothers that he would Q once a month in 2021 and issue out a few of his own. Today was the first of 12 beatdowns to be issued to the pax of @f3lexington.
After several torn up and thrown away weinke’s YHC settled on a simple but effective WO that gave us a full body beatdown. Here’s what went down:
Disclaimer/Prayer
Mosey over the the new addition at the ole school house. We found fresh concrete and a beautiful view of the drainage pond.
COP All IC
15 x ssh
15 x TTT
15 x LBAC (Forward/ Reverse)
Much to Tardy’s chagrin we found a secret passage way through the construction fencing the Pax mosey’d to the covered breezeway area and circled up.
The Thing:
1. After circling up the pax got into the high plank position. One by one we went around the circle and performed 2 Merkins while other pax performed static exercise.
Round #1
•Individual pax 2 Merkins/everyone held high plank. (Approx. 1 minute in static)
•Individual pax 2 Merkins/everyone held low plank.
(Approx. 1 minute in static position)
Recover
Pax chose one of the 2 stairwells and ran up and back down stairs then switched and ran up and back down the opposite set of stairs.
Recover
2. After circling up the pax got into Al Gore position. One by one we went around the circle and performed 2 squats while other pax performed static exercise.
Round #2
•Individual pax 2 Squats/everyone held Al Gore position. (Approx. 1 minute in static position)
•Individual pax 2 Squats/everyone held Sumo Al Gore position. (Approx. 1 minute in static position)
•Individual pax 2 Squats/everyone held Monkey Humper position. (Approx. 1 minute in static position)
•Individual pax 2 Squats/everyone held Alternating Squat Position. (Approx. 1 minute in static position)
•Individual pax 2 Squats/everyone held Alternating Squat Position(opposite leg)(Approx. 1 minute in static position)
OYO 20 Squats
Recover
Pax chose one of the 2 stairwells and ran up and back down stairs then switched and ran up and back down the opposite set of stairs.
Recover
Round #3
•Individual pax 2 Merkins/everyone held T Plank Rt Arm Up Position . (Approx. 1 minute in static position)
•Individual pax 2 Merkins/everyone held T plank Lt Arm Up Position.
(Approx. 1 minute in static position)
OYO 20 Merkins
Recover
3. After circling up the pax got on their 6 and held feet in static position. One by one we went around the circle and performed 2 BBSU while other pax performed static exercise.
Round #3
•Individual pax 2 BBSU/everyone held 6”position. (Approx. 1 minute in static position)
•Individual pax 2 BBSU/everyone held Canoe position. (Approx. 1 minute in static position)
•Individual pax 2 BBSU/everyone held Boat position. (Approx. 1 minute in static position)
•Individual pax 2 BBSU/everyone performs flutter kicks (Approx. 1 minute in static position)
OYO 20 BBSU
Recover
Pax chose one of the 2 stairwells and ran up and back down stairs then switched and ran up and back down the opposite set of stairs.
Recover
4. After circling up the pax got into the high plank position. One by one we went around the circle and performed 2 Merkins while other pax performed static exercise.
Round #4
•Individual pax 2 Merkins/everyone held high plank. (Approx. 1 minute in static)
Mosey to black top 5 minutes of Suicides.
Mosey back to the front of the schoolhouse.
All pax held dip position on benches. One by one pax performed 2 dips while other pax held static position until time.
At some point between Rounds 3 and 4 due to a recent hair cut our prodigal son Danica may have been renamed Joe Exotic or Tiger King.
COT
Announcements:
2/20 Dam to Dam
3/19 P200
Prayer Requests:
H4T
Bar Crawl family
Satchel’s church family
Devo: Suffer Well
1 Peter 4:13
- Suffering strips away this false sense of self-sufficiency and makes you realise that every breath depends on God.
- Suffering refines us. It refines our relationship with God, our prayer life, our worship and our character!
- Suffering implores us to do the counter-intuitive thing which is to ‘boast in our weakness. It pushes us to show the process not just the highlights.
- Suffering can and will strengthen your faith if you learn how to suffer ‘well’.
- Suffering is purposeful. There is beauty in the beast of suffering.