Remember the first week of school- when you were trying to right set if were in the correct class (100-400 level)? Where are you in Thangs? Maybe you are a 200 level runner, but 400 level at Merkins, or 400 level at Burpees, but 100 level at pullups. We will have some stations set up with varying degrees of acceleration. The goal will be to start out as high as you can and accelerate higher. I will bring: A smaller brick, coupon, big boy and ultra big boy. Be Ready to push yourself and each other!
WoR- F3 Preamble, explanation of our beatdown- Playlist “We’re gonna be best friends”- The White Stripes; “abcdefu”- Our last night; “ABC”- Jackson 5;
Alarm Clocks x3 (YHC was running late, so Damone dropped a “Im gonna skip this, like Bluto did his!”)
Tappy Taps x5
Imperial Walkers x10
High Knees oyo x15 (get the blood flowing)
Mosey with coupons to the field-
Slaughter Starter- 20x 6 count burpees in cadence
Thang: Split up into 3 groups (5 each- well until Denari changed groups)
Playlist- “Higher”-Jackie Wilson; “The Distance”-Cake; “Break on Through”- Doors; “Harder, Better, Faster, Stronger”-Daft Punk; “Take it to the limit”- Eagles; “Another Brick in the Wall”- Pink Floyd; “Hanging Tough”- NKOTB; “Institution”- Suicidal Tendancies
Stations 2-3 minutes each, switch, (1-3); (4-6) (dealers choice)- Choose your level
Station 1: Merkins: Goal of 50 (10x ea of Hand Release, Military (elbows in), urkin, derkin, regular (elbows out))
100 Level: knees; 200 Level: Regular; 300 Level: Wide Grip; 400 Level: Finger Tip
Station 2: Curls: Goal of 100
100 level: 20# weight; 200 level: Coupon; 300 level: Big Boy; 400 level: Ultra Big Boy
Station 3: Lunges (50-1 leg x1)
100 level- step ups; 200 level: Lunges; 300 level: Bonnie Blairs; 400 level: Bonnie Blairs with Coupon Twist
Station 4 (same as Merkin station): Running (used as round 2 timer)
100 Level: run to the pole 3+x; 200 Level: run to pavilion and back 2+x; 300 Level: Short Lap; 400 Level: Top Lap (Sloane completed in 2:05, so this is worked out as a timer)
Station 5: Blockees (Goal of 20)
100 Level: 20x Overhead Press (hold goblin squat for 6); 200 Level: Thrusters (hold for 6); 300 Level: Blockees (hold for 6); 400 Level: Blockees with Big Boy Coupon (hold)
Station 6: Pull Ups
100 level: 10x wall assisted (hang for 6); 200 level: 2 pull ups + 10x wall assist (hang); 300 Level: 5x + 10x wall; 400 level: 10x +10x wall
Lined up in 2 groups (100-200); (300-400): Ran fast Rebel Run around the AO (100s ran lower); (300s Upper). This was very fast.
MARY- Music: Higher Love- Steve Winwood; Schools Out- Alice Cooper
20x American Hammers
20x Flutter Kicks
100 Sec Plank
Count o Rama-Name o Rama
CoT- “The goal is not to be better than the other man, but your previous self”- Dalai Lama
When we are in a beatdown, and someone mentions doing something hard, we can look back on today and say “I’ve done this before”- by isolating a specific activity- we can help ourselves know when we can accelerate and push ourselves mid-beatdown.
Naked Man Moleskin
This was not a well run Q. I was running late, there was no flow on rotating stations, and we got . But it all worked out! This group is filled with badasses who are able to work around the issues- and still get the beatdown in!