DD Gift Card up for grabs

by | Feb 17, 2021 | Back Blasts

Nice cool morning at the District, 8 Pax arrived ready to work. The night before YHC had offered a $10 gift card to any pax who beat YHC in a race during the sprints portion of the beatdown. Any takers? Yes 8 showed up and gave it their best.

Q: Vanellope

Pax: Apnea, Boobie, Hitchhiker, Grouper, Miley, Rub N Tug, Smoggy, Vanellope

 

Warm Up

  • SSH X20
  • WIndmill X10
  • Baby Arm Circles X10
  • Circle Burp X5

Mosey to SW parking lot corner

The following exercises are done 1:4 ratio… Burpees/Squats

1:4…..5:20 To get started at the start, mosey about 30 yds….

1:4…..4:16

All the way back to the flag finishing with 1:4.

Mosey back to SW parking lot corner

EMOM- 10 rounds scheduled, only 8 completed. Exercises: Burpees/Jump Squats/Groiners

  • 5 Reps of each for the 1st 3 rounds
  • 6 Reps of each for the next 3 rounds
  • 5 Reps of each for 1 round
  • YHC gave the guys a pick… 10 Reps of each for just 1 more round or 5 Reps of each for 3 more rounds? the guys chose 1 more for 10 reps under 1 minute.

Mosey back to the tables

Step Ups X20 (hard way)

Mountain Climbers X20

Plank Jacks X20

Sprints- each round pax counted off by 3’s to race someone different each time. YHC reminded the pax that the DD gift card was on the line. Did about 7 rounds of 40yd sprints…. a couple close calls but YHC stayed with the DD gift card and used it after the beatdown lol.

Finished with some Mary

COT:

  • Prayers for Boobie’s brother
  • All pax who have something on there mind

 

Vanellope Shout Out:

  • Hitchhiker- Definitely have shout out Hitchhiker. He is our F3 Iron Pax as of now. Rarely misses beatdowns and always gives it his best.