Warmer and slightly humid, just a reminder summer is coming! Good crowd as always for a mid-week beatdown. Got a 1AM text that Goldberg was going to miss out bc of a sick 2.0. His new orange shoes missed a good break-in! We had Bluegrass, Mudslide, and Faceplant on a pre-run and Mayhem on the pre-ride! (fist bump!)
Date of Beatdown: 2019-05-22
Name-O-Rama: Bob the Builder, Faceplant, Bluegrass, Sitework, Super Dave, Stuffed Crust, Grasspatch, Mayhem, Cavalier, Rainbird, Pert, MudSlide, and YHC
Warm-Up-Gig: One Minute Warning
Disclaimer
Bluegrass on the Six
Count off - Baker's Dozen
The Thang That Surely Happened: Causal Conversation while LBAC - 20F, 20R, 20 OHP, and 20Butterflies IC
Windmills - 20 IC
Emperor Walkers - 20 IC
Shoulder Taps - 25 IC double time
Mountain Climbers - 30 IC
SSH - 30 IC
MOSEY down to the Track X-ing
Circle up and give me 10 Burpees OYO
Mosey x 1.5 speed down to the marina:
25 - Dips on the guardrail
5 - Tempo Derkins IC
Run to the fountain:
Step ups on the fountain each leg - IC (Focus on the form - per Bluegrass demo)
Lunges each leg - IC
Run
Tempo Squats - IC x 2
Sprint to gazebo
At gazebo give a 10 count. Give PAX the orders to take Route66 home!
Prison Cell Merkin Burpees with mosey- start at 11 and work our way down to 1 back at AO! (Good plan, lets see what happens...) First 11 PCMB's hit us like a sledge-hammer... and the next 10 was an undercut to the ribs... 9 was a solid face blow... 8 was the KO to most of the PAX...
(We have some room to improve on that one!)
So the Q called an audible:
Run to the X-crossing and use the rubber mat for some Mary. Nothing like laying on the train track to rest.
Under 8 Minutes to go, so we ran over to HC Parking lot for some team relay sprints and 10 SSH while PAX high Planked.
Mosey back to #ShovelFlag
Circle of Trust: To make the best of our last 3 minutes, we circled up for stretching while going through announcements, and prayers.
Many prayers lifted up.
Announcements: T-shirts on the way!
Bike Riding opportunities on Saturdays in Conway and Aynor.
Watch the Q Sheet for blank cells.
Moleskin: “Do not love this world nor the things it offers you, for when you love the world, you do not have the love of the Father in you. For the world offers only a craving for physical pleasure, a craving for everything we see, and pride in our achievements and possessions. These are not from the Father, but are from this world. And this world is fading away, along with everything that people crave. But anyone who does what pleases God will live forever.”
1 John 2:15-17 NLT
Be Different. Watch what we crave. Be NOT OF THIS WORLD... you are already weird because we workout at 5:15 outdoors everyday!
Submitted by:
Runoff
Related
