June 10th is international scone day, and it’s also the day 80 years ago that FDR went on a little international excursion to Tehran, thus becoming the first president to travel out of the US in wartime. What better way to mark these highly important milestones than to take a trip around the Widowmaker and enjoy some internationally influenced music along the way? So, fully veteran team in tow (including the 2.0’s), abbreviated disclaimer given, and off we went….
Mosey around the back paths, past the pavilion, to the grass field parking lot.
Buster Douglas – Start on side of the parking lot with a curb. Conduct 1 Mike Tyson to 2 Monkey Humpers to 3 alpha Bonnie Blairs to 4 alpha Air Punches. Bernie Sanders across the parking lot, continue to 2/4/6/8 of each, and proceed on to 10/20/30/40 of each. Imperial Walker for the 6
Mosey to the top of the Widowmaker. Continue to the bottom, stopping at the manhole cover for 3 mercans, continue down to the guardrail for 3 mercans, continue to the bottom for 3 mercans.
Led Zeppelin – starting at the bottom of the hill, run to the top of the guardrail, then conduct descending BLIMPS (5 Burpees, 10 alpha Lunges, 15 Imperial Walkers, 20 Mercans, 25 Plank Jacks, 30 Squats). Run back to the bottom, drop the Burpees and repeat the rest. Continue, dropping the lowest rep exercise until completing squats only. Recover.
Indian Run to the top of the hill, recover. Mosey to the center of the soccer field.
Tabatas for core, doing American Hammers/Flutter Kicks/LBC’s / Gas Pumpers during exercises, 6 inches during active rest. Go through sequence 2 times.
Welsh Dragon – Pax lined up on the end line. Conduct 4 bear crawls, then 1 mercan/1 plank jack / 1 alpha shoulder tap. Repeat bear crawls an increment the other exercises by 1, proceeding to 10. Unfortunately, we only made it to 4 and that was TIME!
Details on the FIA and F3 convergence in July are forthcoming.
It’s not too early to start training for the Ready-Mix Quad. Participants will have 24 hours to complete a 1k swim, 10k run, 30k ruck, and 50k bike. Start time is Friday, 11 Aug, at 7pm, finishing on Saturday the 12th.
Prayers for: Quick recovery for Speedo’s dad; quick recovery for Feather’s colleague’s daughter from her injuries.
This morning’s beatdown was a lot of fun to plan, but even more fun to execute. YHC takes the charge to help others accelerate their fitness very seriously, and today’s BD was a way to help make that happen. Have a great week, men!