And the Beat Goes On
AO: The Shadow
When: 08/25/2020
QIC: Rambo
PAX (14): Rambo, Manhole, Ricochet, Dubya, Major, Almiron, Guard Dawg, Radar, Dr. Suess, Gopher, Sasquatch, Bill Board, Novocaine, Big Apple, Rosalita
Preamble:
Amidst an occasional light mist and with half the PAX ( YHC heard there were 14) down on the on the track with Impala doing the Warm Up “Iron Pax 0” work out, 15 PAX under the guidance of Rambo did a regular Beatdown at the Shadow.
Warm-O-Rama:
Side Straddle Hops, Imperial Walkers, Mountain Climbers, Floyd-Mayweather’s
10 reps, I.C., (x3)
The Thang:
Mosey out to Womack, then up Vermack in front of the school and into the metal benches in front of the Theater.
15 dips I.C., 12 step ups I.C., and 10 merkins OYO. Repeat 3 times.
Mosey to Vanderlyn Dr. and back into HS lot by tennis courts for some Layer Cake.
The layers: 5 burpees, 10 merkins, 15 dips, 20 pull ups (or LBC’s to modify)(all single count)
Stations: tennis court lot, before new trailers, at the metal benches, and hand rail at school main entrance.
Layer Cake: 5, 5-10, 5-10-15-10, 5-10-15-20-15-10, 5-10-15-10, 5-10, 5.
Mosey to the flag pole/wildcat circle for some Mary
Mary: Low flutters, Heel to Heaven, Obliques (L&R), Mason twists/American Hammer
12 eact, I.C. – Repeat 2x’s
Over to the stone benches for dips and step ups.
10 each, I.C. – 2X
Back to the COT
COT:
Manhole took us out. Prayers for all our brothers, prayers for sanity and peace in a crazy and busy world. Thanksgiving that we can come together and workout.
Naked-Man Moleskin:
See everyone for a double shift Thursday. 5:30am and 6am.