AO: Grindstone

When: 2024-03-04

QIC: jugdish

PAX (8): Corn Dog, Crab Cake, DirtyMO, Hail Mary, Shag, Snake, Snowman


The day before every beatdown, a Site Q waits for a preblast... Sensing no preplast, YHC checked the Q Sheet to see who was on deck at Grindstone.  Turns out it was YHC.  Lets go!


Mosey followed by the standard intro and warmup.  Week pickers, good mornings, imperial walkers, something else probably too.

The Thang:

The PAX started with 2 sprints from the middle to the top of the big parking lot, starting easy and finishing at 80%. Next, Dora with a partner and a coupon.  50 shoulder press, 100 curls, 150 thrusters, while the alternating partner ran to the bottom of the parking lot and performed 2 burpees and ran back. Another sprint to the top of the parking lot for 8 minutes of abs, every 30 seconds:
  • 30 seconds plank
  • 30 second side plank
  • 30 second other side plank
  • 30 seconds LBC
  • 30 seconds Freddie mercuries
  • 30 seconds heals to heaven
  • 30 seconds high plank reaching left hand to right ankle.  Snowman fondly called this exercise a time waster.
  • 30 seconds time waster, right hand to left ankle
Repeat for another 4 minutes. Lastly, string of perils around the park, 25 donkey kicks at the wall of champions, 1 minute balls to wall at the wall, 25 alpha count step ups at the bleachers. Made it back to the flag with a minute to spare so we did some burpees to run out the clock.   This concludeded our Full Body Beat Down


Prayers were said, especially for Snowman's son who's partying it up in the Bahamas. : )

Naked-Man Moleskin:

Always an honor to lead ITG.  Thank you.

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