Here we are, the last Beatdown of the year, Let’s get to it.

Warm up:

15 SSH

15 Merkins

50 yards of Rock Toss in a line and back

Mosey around the track and drop for 15 Plank Jacks

Continue to the football field with Sand babies in hand.

The THANG:

Double Quarter Pounder with Cheese
On the Football field. Kodiak crawl dragging your sand baby to the 25-yard line and do 25 merkins, Run backwards to the goal. Kodiak crawl dragging your sand baby to the 50-yard line and do 50 squats, Backwards to the goal Line. Kodiak crawl dragging your sand baby to the 75-yard line and do 75 Mountain Climbers, Run backwards to the goal line. Kodiak crawl dragging your sand baby to the opposite goal and do 100 SSH. Rinse and repeat, substituting walking lunges instead of a Kodiak crawl.

Sand baby brigade
Spaced out and staggered along the 6-foot wooden fence pass the sand babies through the fence down the line twice.

Then pass the sand babies over the top of the fence twice.

Round of Mary’s
(AKA Circle of Jerks)

Everyone lead a 10 rep/4 count exercise in place.

Mosey back to the flag

Today we all gathered in our “Ball of Man” and individually gave thanks.

I do want to thank you all for being better men and for helping me be a better Man for myself,  a better Husband for my wife,  a better Father for my kids,  and a better friend for you.

Thank you,

See you all next year.