Sunrise Beatdown

When: 04/15/17

QIC: Devito

PAX (): Mufasa, DC2, Sneakers, Gingivitis, Dosido, Peanut, Ralphie, Marta, Boomer, Crack, Big Dipper, Easy Go, Nacho, Ha-Ha, The Dab, El Matador

Perfect for Easter weekend, the sunrise created us as we assembled for another Widowmaker beatdown. 17 PAX posted ready to kick the weekend off right. Great to have visiting PAX Gingivitis from Clemson and Marta from Chapel Hill.

The Warmup:

Run around to the far end of the top parking lot and circle up. 15x SSH, 8x Cottonpickers, 10x Copperhead Squats.

The Thang:

BLIMPS trail run to the hill. Stop for an exercise at the bridge and at each trail intersection. Starting at 5 reps, add 10 reps to the count for each each exercise. 5 burpees at the bridge, 15 lunges, and so on to 45 plank jacks at the top of the hill. Do squats for the six.

Mosey to the bottom of the hill. 3 burpees, run the hill, 25 pop jacks, return to the base and right side plank for the six. Round 2 – 3 burpees, run the hill, 25 4-count flutterkicks, return to the base and left side plank for the six. Round 3 – 11’s up the hill with Merkins and lunges. 1 merkin and 10 lunges (each leg). Repeat to 10 Merkins and 1 lunge. Run the rest of the hill and plank for the six.

Mosey to the playground and partner up. Partner 1 does swerkins while partner 2 holds Al Gore squat. Switch when one partner needs to break or at 25 swerkins. Complete 100 swerkins between partners.

Head over to the picnic tables and IC LBC’s for the six. Find some bench for step up and dip sets. 15 IC 4-count step ups. 10 IC 4-count dips. Rinse and repeat for 3 rounds. Mosey to the field by the flag OYO. Ring of fire with 10 Merkins while remaining PAX hold plank.

Finish out the hour with some Mary. Several PAX called to lead 15 reps IC exercises. Dolly, freddy mercury, dying cockroach, J-Lo’s, right/left obliques.


– Calling on new faces to ease into Q. Saturday is the perfect day to split Q if you haven’t Q’d yet or haven’t in a while. DM Devito_F3 if interested.

– 3rd F to help clear out the backyard for a family in need. Awesome to see 12 PAX and some 2.0’s show up ready to work.

– Happy Easter to all

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