Tremendous weather warm-up (25-degree swing) from the last beat down made for perfect Gloom conditions for the VQ of Belding.  Relatively small PAX posted for a Saturday beatdown and a great time was had by all, except for No-Ski’s bruised hands at the end.

Work out began with a Mosey to the roundabout for the following exercises:

Squats x 10                          IC

Arm Circles x 10                 IC

Windmills x 10                   IC

Frankensteins x 10            IC

Merkins x 15                       OYO

Supermans x 10                 IC

Mountain Climbers x20   IC

We then moseyed to the dead-end for the first ladder:

Ladder up (1-10)

Run to Fire hydrant

1 rep of exercise

Burpee

Squat Jump

Merkin

Dying cockroach (# per side)

Run back

Bear Crawl gutter to gutter

Repeat 2 reps, 3, …10.  When finished start back down the ladder until all PAX have made it up.

Mosey back to the court for quick water and Belding to grab a surprise from his truck and off to the picnic tables.

Short Ladder down (5-1) and Back up

Roman Lunges (R)

Pike Press

Roman Lunges (L)

 

Core work

Circle up in the field

Each PAX will run to the picnic table to saw a block of wood while the rest complete an ab exercised called by the Q until the PAX returns and the next PAX cuts wood.

Plank

LBC

American Hammer

Bicycles

Low Plank

 

Mosey to the courts for SSH to complete the Beat Down.

 

COT

Prayers for all F3 and everyone making great choices for success and safe travels.