Holy Saturday Caveman Beatdown

Posted on Posted in Backblasts
  • When: 04/11/2020
  • QIC: Feud
  • The PAX: Feud

Second solo Saturday beatdown for YHC in his friendly Harbor Island neighborhood park in the unincorporated community of Fleming Island.  With the park only 0.65 miles from his house, YHC was able to find it after a 2.39-mile run.  Hey, it was dark when YHC started


  • SSH x20 IC
  • Hillbillies x10 IC
  • Don Quixote x10
  • LBAC forward/backwards x15 IC
  • BAC forward/backwards x15 IC
  • Squats x10 IC
  • Merkins x10 IC
  • Burpees x10 OY

The Thang

It’s Holy Saturday.  YHC is usually unable to meet with the rest of the Pax on this morning as he is helping those preparing to enter the Catholic Church at a Holy Saturday morning prayer service.  Unfortunately, with the state and just about the entire nation under a “Safer at Home” mandate, all church activities with mass gatherings have been cancelled/postponed.  While the state can stop the gatherings, it cannot stop the worship or the faith… or this beatdown..

  • The CROSS (think BOMBS)- Without a partner and with the reps remaining the same, this could took a while; did exercises in sets with runs between sets. Run length was about the same as the Anthill/BOHICA AO
    • C– little baby Crunches x 50 (2 x 25)
    • R– Reverse lunges x 100 (2 x 50)
    • O– Overhead claps in air chair x 150 (2 x 75)
    • S– Squats x 200 (4 x 50)
    • S– SSH x 250 (5 x 50)
  • Apparatus Circuit- at this friendly neighborhood park, there was a balance beam, parallel bars and pull bar in close proximity… so YHC thought, which is always dangerous, what is good way to utilize these apparatuses?  Hmm…   
    • Three rounds, 11 reps each of
      • Burpee jump overs (balance beam)
      • Under and overs (parallel bars)
      • Pull-ups (what did you expect?)
  • 6-MOM
    • LBCs x 33
    • WW Is x 33
    • Flutter kick s x 3
  • Post-beatdown stretches


At the Holy Saturday prayer service YHC mentioned previously, an ancient Holy Saturday homily is read.  This homily continues to give YHC chills every time it is read.  It is in reference to the events that occurred between the time Jesus was laid to rest and prior to his resurrection.   YHC has included it here for all of you. 

Something strange is happening – there is a great silence on earth today, a great silence and stillness. The whole earth keeps silence because the King is asleep. The earth trembled and is still because God has fallen asleep in the flesh and he has raised up all who have slept ever since the world began. God has died in the flesh and hell trembles with fear.

He has gone to search for our first parent, as for a lost sheep. Greatly desiring to visit those who live in darkness and in the shadow of death, he has gone to free from sorrow the captives Adam and Eve, he who is both God and the son of Eve. The Lord approached them bearing the cross, the weapon that had won him the victory. At the sight of him, Adam, the first man he had created, struck his breast in terror and cried out to everyone: “My Lord be with you all.” Christ answered him: “And with your spirit.” He took him by the hand and raised him up, saying:

“Awake, O sleeper, and rise from the dead, and Christ will give you light.

“I am your God, who for your sake have become your son. Out of love for you and for your descendants I now by my own authority command all who are held in bondage to come forth, all who are in darkness to be enlightened, all who are sleeping to arise.

“I order you, O sleeper, to awake. I did not create you to be held a prisoner in hell. Rise from the dead, for I am the life of the dead. Rise up, work of my hands, you who were created in my image. Rise, let us leave this place, for you are in me and I am in you; together we form only one person and we cannot be separated. For your sake I, your God, became your son; I, the Lord, took the form of a slave; I, whose home is above the heavens, descended to the earth and beneath the earth.

“For your sake, for the sake of man, I became like a man without help, free among the dead. For the sake of you, who left a garden, I was betrayed to the Jews in a garden, and I was crucified in a garden.

“See on my face the spittle I received in order to restore to you the life I once breathed into you. See there the marks of the blows I received in order to refashion your warped nature in my image. On my back see the marks of the scourging I endured to remove the burden of sin that weighs upon your back. See my hands, nailed firmly to a tree, for you who once wickedly stretched out your hand to a tree.

“I slept on the cross and a sword pierced my side for you who slept in paradise and brought forth Eve from your side. My side has healed the pain in yours. My sleep will rouse you from your sleep in hell. The sword that pierced me has sheathed the sword that was turned against you.

“Rise, let us leave this place. The enemy led you out of the earthly paradise. I will not restore you to that paradise, but I will enthrone you in heaven. I forbade you the tree that was only a symbol of life, but see, I who am life itself am now one with you. I appointed cherubim to guard you as slaves are guarded, but now I make them worship you as God.

“The throne formed by cherubim awaits you, its bearers swift and eager. The bridal chamber is adorned, the banquet is ready, the eternal dwelling places are prepared, the treasure houses of all good things lie open. The kingdom of heaven has been prepared for you from all eternity.”

Stay safe everyone and have Happy Easter Brothers! 

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