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!
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
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.
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!