“20-5 Run”

AO: Windjammer

When: 02/03/2023

QIC: Mayflower

PAX (14): Caroline, Cookie, Cox, Deep dish, Dipstick, False Start, Funyun, Mayflower, Maytag, Milli Vanilli, NRA, Sparky, Townie, Walkie Talkie


Cool 39 degrees and clear at start.  Rainy week, so it was great to get a dry Beatdown with the Windjammer team!

Workout was designed to be very compact in space (anticipating rain and working under our small covered area).  It was dry so we stretched out the running a bit.


Jog to damn / flag

20 Side Straddle Hop

20 Weed Picker

20 Willie Mayes Hayes

20 Windmill

10 Count High Knees

10 Count “World’s Greatest Stretch” (both sides)

The Thang:


20 Burpies, 50M sprint


10 Rounds with 10 count descending counts each round for each movement (10, 9, 8, 7, … 1)

5 Movements Each Round


Jump Squats

Big Boy Situps


Bonnie Blairs

After each round, 150M Run

Total time Approx 45 minutes, Approx running distance 2mi



Perfect conditions.  Great group, good turnout and good spirits on a Friday morning.  Great coffee talk after the beatdown including a book recommendation.

Naked-Man Moleskin:

Next week free CPR clinic organized by Walkie Talkie and Cookie

Hillseeker sign-up deadlines approaching

A group will begin rucking out of Windjammer on Monday mornings to join runners on the same morning

Leave a Comment