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im smoked

Glorious day for a beatdown. YHC knew the PAX were coming off of a @vanellope beatdown just 2 days prior so it was perfect timing to crush them even more.

Warmup:

Warmup – Frankenstein, windmill, jump squat, salute plank, hip thruster, mtn climber

The Thang:

At basketball court EMOM (Every Minute On the Minute) we performed the following exercises:

Jump Squats

Split Jacks (each leg)

Squat

Minute 1 6 reps of each

Minute 2 7 reps of each

Minute 3 8 reps of each

Minute 4 9 reps of each

Minute 5 8 reps of each

Minute 6 7 reps of each

Minute 7 6 reps of each

Indian Run to Dead End

Pax lined up for some Bearpees in a 1:4 ratio. 1 burpee, 4 bear crawls, 2 burpees, 8 bearcrawl, …repeast sequence all the way down the the fire hydrant.

At fire hydrant PAX were to perform the following:

30 mtn climbers then sprint to the other side, rest 30 sec

20 mtn climbers then sprint to the other side, rest 30 sec

10 mtn climbers then sprint to the other side, rest 1 min

1o mtn climbers then sprint to the other side. rest 30 sec

30 mtn climbers then sprint to the other side, rest 30 sec

20 mtn climbers then sprint to the other side, rest 30 sec

By this time PAX were looking a little smoked so we Indian Run Bear crawled back to the courts. Thanks to the traffic for giving us a break.

Once back to the courts:

At basketball court from sideline to sideline: 21 high knees, side shuffle, 20 Peter Parker, side shuffle, 19 high knees…

90 sec left so YHC decided to see if the PAX could focus in stress with some SSH 21’s. Perfect! All men landed on 21 at the same time!

Boom.

 

COT

Prayer for @beldings father as he transitions smoothly into retirement. I am jealous.

Prayers that belding doesnt loose his job for making a $3B mistake. oops

Prayers as we men continue to be strong leaders and positive role models for our kids. They need that from us.

 

Moleskin: some back and forth on dates and partners for the sasquatch challenge. Stay tuned in Slack. Should be a kickass challenge!

 

 

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