SICARIO Beatdown
AO: Norseman
When: 2025-06-17
QIC: Matlock
PAX (13): Callahan, Cam's, Ha-ha, Matlock, Slick, Smoker, SNOOZER, TMI, TP, Tumbleweed, Scout, Morpheus, Dougie
Preamble:
Beatdown and playlist based on movie Sicario.Warm-O-Rama:
Mosey to parking lot, and after a quick lap:- SSH
- Weed Picker
- Inchworm to Merkin x3 OYO
- Arm Circles + COVIDs OYO
The Thang:
Block 1: Raid Simulation (12 min AMRAP)
- 10 Burpees
- 20 Walking Lunges
- 15 Merkins
- 10 Jump Squats
- 100 m Sprint (or 15 sec high‑speed run in place)
Goal: ≥3 rounds, minimal rest.
Block 2: Hostile Environment Run (15 min Fartlek)
- 0–2 min light jog
- 2–4 min fast run
- 4–5 min walk/jog recovery
- 5–7 min run with 3×10‑sec sprints every 30 sec
- 7–9 min steady state
- 9–11 min zigzag sprints or high knees
- 11–13 min fast run
- 13–15 min jog → tactical walk
Block 3: Prisoner Extraction (10‑min EMOM)
Odd minutes:
- 10 Carolina Dry Docks
- 10 Bonnie Blairs
- 5 Tuck Jumps
Even minutes:
- 10 Plank‑to‑Elbows
- 10 Air Squats (pause bottom)
- 20 Mountain Climbers
Aim to finish each minute under 45 sec.