Nothing Like Old School Beatdowns

  • When: 10-1-2016
  • QIC: Clifford BRD
  • The PAX: Part Time, Flash, The Dude, Pedro Martini, FNG Crappi, FNG Sweatbee, and Clifford BRD.


It was a great day for a beatdown. Weather was in the mid 50’s low 60’s and the sun was coming up. YHC was pushing it this morning had to help get a 2.0 ready for her first post. When YHC pulled the rest of the PAX was at the ready to help unload blocks form the Subaru. 7 PAX including two 2.0 FNG’s got geared up for an old school beatdown. Lets have a big welcome to 2.0 FNG Crappi and 2.0 FNG Sweatbee. So this is how it went down.

C.O.P. all IC
SSH x 25
ATT x 15
Merkin x 10
Squat x 15
Windmill x 10
LBC x 25
GoofBall x 15
Moroccan Night Club x 60
Little Arm Circle x 15
Wide Arm Merkin x 5 OYO
Reverse Little Arm Circle x 15

Mosey to other side of the park for some core work.

All core work done OYO

LBC x 30
CrossFit Sit-Up x 10
Reverse LBC x 25
WW1 Sit-up x 5
American Hammer X 20
Crunchy Frog x 10

Mosey to bathroom

Balls to the wall and hold till burnout

Mosey to the Box Factory

Wall-Sit With Overhead Press x 15
Ali’s x 20 Fraziers x 20

4 corner Squat ladder round 1
10,20,30,40
Round 2
5,10,15,20 Yes that’s 150 squats.

Mosey to the swings for Swrkins x 15 OYO

Mosey to picnic tables

All IC
Incline Merkin x 5
Dips x 12
Decline Merkin x 5
Dips x 10

Mosey back to flag to put those blocks to use

All done OYO
Curls for girls x 25
block swing x 10
overhead press x 15
squat x 20
bench press x 30
curls for girls x 25

Little Date With Mary All Done IC

Low dollie x 10
flutter kick x 10
Jane Fonda’s x 10 each leg
tigger hold for 30 seconds rest for 10 seconds and hold again for 30 more seconds.

Moleskin

Again we want to welcome 2.0’s Crappi and Sweatbee great to have the kids with us this morning and they might be just kids, but they hit it hard and did a great job keeping up. One good thing YHC remembers from this morning was when we were doing the dips. We did the first round and then when it came back for round two of dips Crappi says “oh man we got to do these again”. YHC is not sure what was up with The Dude and Pedro Martini, but YHC could hear them giggling like school girls all morning. Also YHC thinks Pedro was looking at the Q’s butt while doing squats. Ummmm weird. Other then that kind of a quite morning of putting in some hard work. Also heard The Dude say that the Tigger Holds had his core quivering. You are not alone on that one brother.

W.O.D.
But I the days when the seventh angle is about to sound his trumpet, the mystery of God will be accomplished, just as he announced to his servants the prophets. Revelation 10:7

NEWS
Apple Festival 5K is on Oct. 15, 2016. You have 2 more days to sing up at lower price. Plank is also on Q that morning.

Part Time took us out In prayer

Always an Honor to lead!!!!!!!
Clifford out

Leave a Comment

Be the First to Comment!

wpDiscuz