6 PAX posted to a beatdown in the gloom this slightly muggy morning including one visitor from Denver, NC (Jeeves)

WARMUP

On the last day of the April 2019 Challenge, plenty of mosey and pullups were on the menu. All veterans were present, quick disclaimer was given, and we were off. Mosey to the main roundabout for the following, all performed IC.

SSH X 15

Imperial Walkers X 15

Cotton pickers X 10

Frankensteins X 10

Baby Arm Circles Forward X 10

Baby Arm Circles Reverse X 10

Air Presses X 10

Chinooks X 10

Merkins X 10

Mountain Climbers X 10

Mosey to the playground for the The Thang

Morning Call

All but one PAX got into push-up position and held the up position while one PAX performed 5 pull-ups. Every time the PAX performed the pull-up, he would call UP and all other PAX performed a merkin. After 5 pull-ups, he joined the PAX and the next PAX got up and called out his 5 pull-ups. The cycle continued until all performed 5 pull-ups. No one left the push-up position unless it was their turn to do pull-ups or until all pull-ups were completed. We did one cycle.

Pull-Up Count: 5

Time for some mosey: Ran out the gate near the pavilion, across to the path by the dog park, mosey around the tennis court – dog park track clockwise and then ran along the sidewalk towards the main roundabout and re-entered the playground via the gate on nature view drive. All PAX did Bruce Lees while waiting for the six.

Mile Count: 1/3 mile

Colonel Trautman

All PAX paired up. One partner ran from the path to the pull up bar and did 5 pull ups while the other partner did 10 Merkins then held Chillcutt (elbow plank) or high plank while waiting for their partner to return to tell them to go and do their pull ups. We repeated this for 3 full cycles.

Total Pull-Up Count: 20

One set of Bruce Lees to give the arms a rest.

Time for some more mosey: Ran out the gate near the pavilion, across to the path by the dog park, mosey around the tennis court – dog park track clockwise and then ran along the sidewalk towards the main roundabout and re-entered the playground via the gate on nature view drive. All PAX did Bruce Lees while waiting for the six.

Mile Count: 2/3 Mile

Dubya

Back to the playground for a pull up variation. With a standard grip, the first ‘up’ is toward your left hand then down, the second ‘up’ is a regular pull up to the middle then down, and the third ‘up’ is toward your right hand. Your chin traces a Dubya (W), aye? We did this three times.

Total Pull-Up Count: 29

Z-Pack 

Named after the trainer who introduced this “fun” ab workout to YHC. All PAX held both feet straight out six inches off the ground while on their six. On YHC call, all PAX performed a crunch/sit-up while keeping their legs in the same position (without pulling their legs in). We made it through 15 and YHC asked if the PAX had more in them. Of Course they did so we did five more.

Three more sets of DUBYA for fun

Total Pull-Up Count: 38

Time for some more mosey: Ran out the gate near the pavilion, across to the path by the dog park, mosey around the tennis court – dog park track clockwise and then ran along the sidewalk towards the main roundabout and re-entered the playground via the gate on nature view drive. All PAX did Bruce Lees while waiting for the six.

Total Mile Count: 1 Mile

Six Minutes of Uncle

A pull up of no specific composition that like it’s cousin (Six Minutes of Mary) will promote #TBQ (Total Bowel Quiver). Each PAX called out a different type of pull-up and rep count. Instead of going for time we went for reps called out by each PAX. 10 Second count following each set of pullups. One break lasted about 20 seconds as PAX were stuck on one after counting down from ten.

YHC: 10 Standard Pull-ups

Bjorn: 10 Wide Grip Pull-ups

Flat Tire: 10 Chin-ups

Jeeves: 10 Standard Pull-ups

Belding: 10 Wide Grip Pull-ups

DBA: 8 Chin-ups

Total Pull-Up Count: 96

Back to the path for

10 Z-Packs

10 Squats

Back to the playground for

Mexican Jumping (Bean) Pull-ups

Perform squat, jump up to the pull up bar, complete pull up, and repeat. All PAX did 5 OYO.

Total Pull-Up Count: 101

Mosey back to the courts for 10 more Z-Packs to finish out the beatdown.

Great job by all PAX.

April 2019 Challenge Beat Down Numbers: 101 Pull-Ups and 1 Mile Ran

COT

Prayers for No-See-Um’s Father and his upcoming knee surgery

Prayers for Grouper’s Grandfather

Prayers for Haka and his M

Prayers for Vanellope’s M and friend

Prayers for Apnea’s SIL and M

Prayers for all those PAX DR, that may be going through tough times, and all that couldn’t make it today.

Moleskin

Thank you all for taking part in the April 2019 challenge and for pushing yourself, your team, and each other. Stay tuned for the next challenge.