It was a cold, dark start to the beatdown with pretty pink hues on the horizon as the sun began to rise. Six PAX abandoned the fart sack this morning and entrusted YHC to lead them in a challenging beatdown. The first Q point of the new year is “Disruption” and YHC wanted to design and execute a beatdown that caused disruption to the status quo in every way. It is with remorse to report we had two coupon casualties along the way, but no PAX casualties. Let’s face it, coupons are made out of “cinder” and PAX are forged as iron!
Warm-a-Rama:
- Side Straddle Hops (SSH)
- Plank Jacks
- Toy Soldiers
- Mountain Climbers
- Imperial Squat Walkers
- Merkins
- Seal Straddle Hops
- Peter Parker’s
- Lateral Lunges
- Parker Peter’s
Thang: Alternating 3 rounds of coupon and pavilion stations with six exercises at each station. All exercises were for 10 reps IC, with the exception of pull-ups, chin-ups and wide grip pull-ups which were 10 reps OYO. First round was the “base” round and the second and third rounds were progressions of the first round. The first round was the “modification” for rounds two and three.
| Coupon | Pavillion |
| Squat Thrusters | Pull-Ups |
| SSH | Step Ups |
| Bridged Chest Presses | Irkins |
| SSH | Step Ups |
| Rev Lunge to Curl | Daktar N Diayes |
| SSH | Step Ups |
| Coupon | Pavillion |
| Squat Thrusters with Knee Raise (L) | Chin-Ups |
| SSH | Step Ups |
| Single Leg Bridge Chest Press (L) | Left Leg Irkins |
| SSH | Step Ups |
| Rev Lunge to Curl Knee Raise (L) | Left Leg Daktar N Diayes |
| SSH | Step Ups |
| Coupon | Pavillion |
| Squat Thrusters Knee Raise (Right) | Wide Pull-Ups |
| SSH | Step Ups |
| Right Leg Bridge Chest Press | Right Leg Irkins |
| SSH | Step Ups |
| Rev Lunge to Curl Knee Raises (Right) | Right Leg Daktar N Diayes |
| SSH | Step Ups |
Mary: 2 Rounds for 10 reps IC.
- Static Bear Crawl
- Wife Pleasers
- Static Crawl Bear
- Crab Cakes
Count-a-Rama: 6
Name-a-Rama
COT
It was an honor and privilege to lead you men. I hope you learned the practical approach to disruption and carry that forward in your daily lives this upcoming week. Until next time, SYITG!