8 PAX for a Dook beatdown

Preamble:

2 PAX for a Warm-up 5K

Warm-O-Rama:

• SSH
• Imperial Walker
• Weed Picker
• Copperhead Squat
• Mountain Climber

1 Lap around the track with high knees, butt kickers, slides, and a 50-yard Bernie then back to the flag

The Thang:

This beatdown is in honor of YHC’s Tarheel heritage and the impending beatdown of Dook tomorrow.  A true Tarheel can spell Dook no other way.

So, in Tabata style 30 seconds of work, 10 seconds of rest and three sets we start with BEAT and then another three sets of DOOK as follows:

• B – Burpees
• E – E2K
• A – Alabama A$$ Kickers
• T – T-Bombs
• ——————
• D – Dive Bombers
• O – Outlaws
• O – Overhead press (no coupons handy so substitute air press in squat position)
• K – Kraken Burpees

Having worked the arms well we moved on to a round of Lt. Dans the old-fashioned way (no 4x multiplier) as the music seemed to devolve into an elevator ride.  A little adjustment of the tunes and then some Failure to Launch, two times around the circle of PAX.

Plenty of time left for Mary so YHC started with a mix of Makhtar Ndiaye’s (another Tarheel BTW), planks, and a new something-made-up.  Finally…

• Dollies
• Freddie Mercurys
• Flutter Kicks
• American Hammers
• J-Los
• LBCs (extra credit, thanks to Meatball)

COT:

Prayers for 2 PAX and their families hurting due to deaths in the family, Popper’s field trip today, BallBoy’s dad’s health and upcoming trip, El Matador and family and Piggy’s daughter.  Praise for Meatball’s son and his quick recovery and well wishes to those who are planning a crazy long ruck tomorrow!

Naked-Man Moleskin:

As always, an honor to lead such a great group of guys.  We are all getting stronger as iron sharpens iron.

YHC, BallBoy