Full Body Beatdown

As promised in the pre-blast, YHC led a full body beatdown and there was an FNG. YHC rolled in around 0500 and noticed the construction crew was setup in our usual parking spot, but at 0500 there aren’t a lot of folks at Harris Teeter so a parking spot was found. I was quickly greeted by Axe and Maybelline and 0505 we headed off on an EC run. We returned to find a handful of Pax waiting to get started and 1 FNG that YHC headlocked into coming out. A quick disclaimer and we were off.

EC: Axe, Maybelline, Warbucks

FNGs: Slaughter

Warm Up:
SSH x20
Windmill x10
Sir Fazio arm circles x10 fw / x10 bw
Seal claps x10 IC
Mountain climbers x10 IC

The Workout:
Jack webbs: 1:3 up to 10:30. Arms were warm, now for some leg action.

Mosey to Goodwill parking lot and partner up, but we really didn’t need partners. We did Slow 7’s – Monkey humpers at 1st island and star jumps at the other island, lunge walking between. Legs done, now for some more arm work.

I don’t have a name for this one, but it was my creation, so I think it needs one. Staying with partners, partner 1 got into wheelbarrow and took 4 “steps” then did 1 merkin, took 8 “steps” and did 2 merkins. This repeated until each partner got to 40:10, switching as needed.

Mosey to the loading dock wall for a staple at Purple Cobra. Split into 2 groups for:

2 rounds of:
People’s Chair and Donkey Hydrants x20

2 rounds of:
BTTW and Alternating shoulder taps

Mosey to guard rail for a set of irkins, derkins, dips.

Mosey back to start for Mary:

Mary:
American Hammers x20
Low Slow Flutter x20
Box Cutters x10
Boat Canoes x20 IC
LBCs x20

Announcements:
F3 Picnic on Oct 12
ShamWow leading a Hal Higdon ½ marathon plan for HSHM. More details to be posted to social channels.

T-Claps (Recognition):

Prayer:
Chips family traveling and loss of several Troopers over the past few years in September.
Injured Pax and unspoken