This was the 3rd beatdown ever at Stoneclad and our 0.0 expiriment is proving to be a nice changeup vs. the regular beatdown. We had 7 PAX for the first two beatdowns, and YHC was excited to see our number almost double as 13 showed up this week.
Warm-up:
We moseyed around the parking lot with some High Knees and Butt Kickers.
- 10 Good Mornings
- 10 Bear Hugs
- 20 SSH
The Thang:
Each PAX grabbed a sand baby from my vehicle and we headed off for the playground (not to be confused with the other 0.0 we kicked off, The Klinic / Playground).
4 Rounds of the following:
- 5 Pullups
- 10 Bulgarian Split Squats (sand baby on shoulders, rear foot elevated on bench)
- 10 Hand Release Merkins
- 10 Rows
- 5 Press and Kneel (This was a real favorite of LawDog, which means it will definitely return. Hold the sand baby overhead, lunge with right leg until left knee is on the ground. Put right knee down, so you’re on both knees. Then step up into a Lunge with left leg and return to standing.)
This proved to be a good warm-up and good the blood flowing, but it was time to head to the baseball field and turn up the intensity.
11s
This was your basic 11s; Thrusters with baby on one end, Goblet Squats on the other. We were even on a flat surface, so how bad could it be. Well, the mantra for Stoneclad is 0.0, so we don’t do much running. In order to stick with this objective, YHC had the PAX perform Thrusters, Bear Crawl with the Sand Baby about 25 yards, perform Goblet Squats, and then Army Crawl back with the Sand Baby.
YHC was thoroughly pleased as this beatdown proved to be a great full body workout that killed all mumble chatter. Respect to the PAX for pushing through some tough challenges.
COT:
- Prayers for Good Hands F3 friend in South Carolina as his mother’s health is struggling
- Prayers for strong marriages amongst the PAX