Burpees, Cinderblocks, Pain, the big 3 for Men of F3Lutz

QIC: notoriousnyc
PAX POSTED: notoriousnyc, no-ski, no-see-um, dillio, dba, bartman, heisenberg

7 PAX posted today for the weekend edition of the beatdown at #TheRanch. YHC on VQ. Ready to bring the pain to the men of F3Lutz. Great weather, with little humidity and a little overcast.

Flag was planted and men went to work. No disclaimer today as no FNG’s in the ranks.

The Thang;

At BB courts;

  • x15 SSH
  • x15 Windmills
  • x15 Cotton Pickers
  • x15 Baby Circles
  • x15 Imperial Walkers

Mosey to traffic circle;

Each PAX grab a line on the roundabout, Bear Crawl to next line, do x5 Burpees, proceed with Bear Crawl to next line, rinse repeat. Total of x35 Burpees when done. The PAX LOVED IT!

Mosey to parking lot for some Cinder Block burn. 3 rounds total.

  • x20 Squats
  • x20 Curls
  • x20 Shoulder Presses
  • 30 second Arm Extensions

Mosey around park;

  • x15 Squats
  • x15 Curls
  • x15 Shoulder Presses
  • 20 second Arm Extensions

Mosey around park;

  • x10 Squats
  • x10 Curls
  • x10 Shoulder Presses
  • x15 second Arm Extensions

Mosey/Indian running to Lake of Pain;

At the Lake of Pain;

  • x20 Merkins
  • 20 ft Crab Walk
  • 60 second Plank
  • x20 LBC’s
  • x20 Freddy Mercurie’s
  • x20 Dying Cockroaches
  • x20 American Hammers

Mosey to the dock;

  • x20 Dips
  • x20 Derkins
  • x20 Sweat Angels
  • x20 Dips
  • x20 Merkins
  • x20 Dips
  • x20 Irkins
  • x20 Flutter Kicks
  • x20 Merkins

Mosey to parking lot;

3 cinder blocks on each side, it’s Sprints time. 3 PAX on one side, 3 PAX on the other side. Sprint across each other and grab a Cinder Block and do:

  • x10 Shoulder Presses, sprint back the other way
  • x10 Curls, sprint back the other way
  • x10 Squats, sprint back the other way
  • x10 Lunges, print back the other way

Over to the BB courts for wrap up.

  • x15 Bobby Hurley’s
  • x20 LBC’s
  • x20 Freddy Mercury’s
  • x20 Merkins

Total Distance: 2.08 mi

COT

  • Prayed for Puerto Rico and surrounding islands
  • Prayed for @heisenberg’s and @down-under’s sisters
  • Keep in our prayers the rest of people affected by Harvey, Irma, Maria

Moleskin from @no-ski

  • @notoriousnyc ran a great beatdown today as we knew he could
  • Great example off leadership skills and super proud of how fast he stood up to the moment, a true #HIM
  • We are going to implement the Q schedule soon, I am going to share the Google doc with you all. You will need to pick a day you will Q. This will help to organize the beatdowns and give all ability to create a good workout ahead of the Q
  • We now have 5 for the Tough Mudder and looking for one more! If you are on the verge of signing up, do it!! Here is a link to GROUPON for Tough Mudder Central Florida and here is the link to our Team for Tough Mudder
By | 2017-10-02T14:27:48+00:00 September 30th, 2017|Back Blasts|0 Comments

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