Circuit City

Preamble:

As usual, for today’s Beatdown I wanted to try some new things.  Dig into the EXICON and find a few curveballs to throw at these stalwart PAX.  A HIIT circuit was on the Menu at the Meathouse

Warm-O-Rama:

Quick disclaimer and we were off.  Started with a mosey around the lawn green back to the splash pad for warm ups.

Michael Phelps, hillbillies, weed pickers, squats

The Thang:

Mosey to the parking deck

PAX form a lines across  the width of the parking deck. 3 frisbees marked 3 points across the parking deck.  10 yards, 20 yards, 30 yards. First PAX runs to the first 10 yard marker then returns brick to his starting spot. Remaining PAX are meanwhile in plank position or crab hold awaiting their turn and can rotate between the two positions. After PAX completes the run, he proceeds to perform:

10 yard marker ——

R1: 15 Merkin, then falls in line in plank Or PC

R2: 15 Squats, falls in line

20 yard marker——

R3: 10 merkin, fall in line

R4: 10 squats, fall in line

30 yard marker ——

R5: 5 Merkin, fall in line

R6: 5 squats, fall in line

Circuit Stations – 45 sec on, 15 sec rest

1 -jump rope

2 – circle lunges

3- dodo birds with bricks

4 – stair climb 10x squats at bottom and top

5 – double coupon deadlift

6- eagle wings 10x with bricks

7 – goblet squats

8 – get lows, derkin on blocks

8 – bear- crabs – around cones

9- Kettle bells swings

11- blockies

Naked-Man Moleskin:

Prayers for a Perimeter family who lost their daughter last week.

Also prayed for a safe and fun Memorial Day weekend for all