Full body beat down – Nomad VQ

AO: The Playground

When: 05/25/2018

PAX: The Mole, Dandy, Misty, Woody, Legionnaire, The Bern, Aquaman, Harp, Nomad

QIC: Nomad

YHC arrived early to make sure to get there before anyone and waited for only a couple of minutes before PAX started to roll in.  7 other PAX showed up and were waiting to see what YHC had in store for them for YHC’s VQ. With only seconds left before start time Dandy comes rolling in to make it 8 PAX plus YHC as we started to Mosey.  No worries for Dandy though as no one can seem to keep up with him.

Warmup:

Made a quick Mosey loop back to the flag to do SSH-15 IC, Weed Pickers-12 IC, and Sun Gods OYO then make a short Mosey to first playground to start the beat down.

TheThang:

Started the first circuit with 10 pull-ups, 10 dips, 10 box jumps, and take 1 lap around the outside of the parking lot (roughly .25 mile). All of this was done at your own pace and Mary for the 6.

Quick mosey to the end of the parking lot for second circuit.  To continue working at getting 2 miles in, the Burpee mile was in store for the PAX.  12 Burpees and take a lap and repeat 4 times.  Needless to say that was when Dandy took a good lead on everyone.  This was again done at your own pace and whoever finished ran the rest of the way with the 6. PAX completed 48 burpees and 1 mile.

With some time still remaining YHC continued with a third circuit of 11’s with a short run between exercises to ensure we reach at least 2 miles. Started the 11’s with 10x American Hammers Kodiak count and ran the short end of the parking lot to do 1x lung also Kodiak count.  Run the short distance back and do 9 American Hammers and run back to do 2 lunges.  Keep going until 1 American Hammer and 10 Lunges. Marry on the 6 again.

YHC accomplished the set standard of Misty of running at least 2 miles for Friday Beatdown coming in at 2.5 and also had some pull-ups in there for The Mole.

Mary:

With only a few minutes remaining YHC called for 20 Merkins on your own to help those PAX trying to get their Merkin Challenge by the end of the month. Then 10 BBSU IC and YHC called on Legionnaire for the next Mary.  With only 90 seconds remaining for time Legionnaire kept looking at the watch and led the PAX in some Flutter Kicks to finish the remaining time.

COT:

Prayers for Aquaman’s dad who is in the hospital and for The Mole’s boys small group who are taking a missions trip in a couple of months to El Salvador.

Moleskin:

— Monday’s Memorial Day Murph workout in honor of Navy Seal LT Michael Murphy who selflessly sacrificed his life in Afghanistan 2005 to save the lives of others.
— June 2 F3/Fia/2.0 Convergence at The Hurt Locker at 7:30am
— June 4 Woodstock Launch courtesy of Manning

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