YHC decided to take a book from our brothers in F3Savannah who frequently have some intense beatdowns. With only 2 PAX present, we had to make this pre-Christmas beatdown a meaningful one. Here is what went down.
Mosey up to Stonehenge for warm-up:
15 Imperial Walker, Windmill, Standing Tin Man
4 count squats – 15 IC
Modified, escalating, run day BLIMP
Pax ran one lap round Matt Park (2 miles aprrox) with 5 random stops during our travels.
Stop 1: 10 Burpees
Stop 2: 10 Burpees, 20 Lunges
Stop 3: 10 Burpees, 20 Lunges, 30 Imperial Walkers
Stop 4: 10 Burpees, 20 Lunges, 30 Imperial Walkers, 40 Merkins
Stop 4: 10 Burpees, 20 Lunges, 30 Imperial Walkers, 40 Merkins, 50 Plank Jacks
Grabbed some coupons from the pit for some colt 45’s- 15 half curl, 15 full, and 15 skull crushers.
Mary consisted of 3 consecutive ab excercises- 3 rounds- 10 reps each (hammers, v- ups, and crunchy frogs). We substituted lbc’s for frogs in 2 rounds.
Prayers for sick pax and families.
Prayers to continue to focus on the true reason for this season. Amen!