[Insert Witty Beat Down Title Here]

AO: Big Creek

When: 04/24/2018

QIC: Whiz

PAX (): Swiper, The Body, Olaf, Clyde, Whiz

YHC had a long day and late night down in Newnan yesterday and was admittedly looking forward to the fart sack this morning until I remembered I had the shovel flag in the back of my car and committed to Q today’s beat down.  Yet another example of how accountability leads to strong daily habits and ditching out on my fellow PAX was not an option.  5 HIM’s locked shields this morning in the gloom to help each other start the day right.


  • SSH x 20 IC
  • Cotton Mill x 12 IC
  • Hillbilly x 15 IC

The Thang:  

Gather by the playground parking lot for some suicide BLIMPS

  • Rd 1

5 Burpees – run to the first crosswalk and back

10 Lunges (both legs count as 1) – run to the second crosswalk and back

15 Imperial Walkers (same count as lunges) – run to the baseball field sign and back

20 Merkins – run to second crosswalk and back

25 Plank Jacks – run to first crosswalk and back

30 squats

  • Rd 2 – same as above except:  Bear Crawl to first crosswalk, Duck Walk to second crosswalk, run to baseball field sign

Next we moseyed to the pavilion for some rings of fire

  • Howling Monkey x 3 rounds
  • Crunchy Frog x 3 rounds (PAX holds open frog position while waiting)
  • Carolina Dry Docks x 2 rounds (PAX holds biceps plank while waiting i.e. wrists facing out)

Next, mosey grab a coupon for a modified colt 45

3 rounds x 15 reps each on YHC count – curls, overhead press, skull crushers

Next, grab a bench for

  • Step-Ups x 30 IC
  • Incline Merkin x 15 IC, rinse and repeat


  • Flutter kicks x 20 IC

YHC had another morning meeting to race to in Decatur and had to skip out prior to COT.


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