Back to the Basics Beatdown

Posted on Posted in Backblasts
  • When: 11/16/2020
  • QIC: Full Monty
  • The PAX: Wasted, Sofa, Dollar Bill, 50 cent, Bloomer, FNG-Smash, Bluto, Deuce, AirBags (R), Outhouse (R), Prunetang, Terminator, McFly

12 PAX and 1 FNG appeared ITG at Badlands on a great day for a beatdown. The theme of the day was, back to basics. After the disclaimer and F3 protocol off we went!

Warm-O-Rama

SSH – 15 in cadence

Michael Phelps – 15 in cadence

Mountain climbers – 15 in cadence

Hillbillies – 15 in cadence

Moroccan Night Clubs – 15 in cadence

Chinooks – 15 in cadence

Limp Member – OYO

The Thang

Mosey to soccer fields, stopping along the way to do some ab work, Flutter Kicks and Freddy Mercuries.

Stop in parking lot for a little ATM work:

20 Alternating shoulder taps

15  Tempo Merkins

10 Wide Merkins

Mosey to soccer field  (find a partner)

Each group will complete 100 merkins, 200 LBC’s, and 300 squats.  While one PAX is doing exercise, the other PAX completes Doracides – sprint to 10yd line burpee, sprint back, sprint to 20 yd line 2 burpees sprint back, sprint to third 30 yd line 3 burpees sprint back.  Change places with partner keeping up with reps.  When done plank and plank jack alternating

Everyone to sideline – Black Jack – 1 merkin, run 20 LBC’s, run 2 merkins, run 19 LBC’s (always 21) OYO, when done air chairs until six is in…

Mosey back – last guy, 5 burpees then sprint to the front of the line, tap last guy as you pass so he can start burpees.  If Spartan is called, PAX stop and do 5 merkins.

COT

Welcome FNG Smash

F2 – 11/24/20 – RGBS

Prayer Requests – Prunetangs family, Sofa’s M going back to work, EQ life decisions

Always a pleasure to lead men, have a blessed week!

 

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