Conditions: Daybreak was had to begin the beatdown. It was cloudy, without wind, and a tapering drizzle. The temperature was 47 degrees at the start and 48 degrees at the conclusion of the beatdown.
Two HIM’s posted for the Warm-a-Rama and “Thang” before three others, including one FNG, joined in to bring the beatdown to a close with Mary.
Disclaimer was verbally stated before the beatdown and all terms were accepted with an AYE!
Warm-a-Rama: All exercises of the warm-up were performed, with the exception of the Mosey for five laps, were performed in cadence for a total of 15 reps.
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Mosey five laps around the parking lot
SSH’s
Plank Jacks
Imperial Walkers
Mountain Climbers
Side Lunges
Shoulder Taps
Lunge with a Twist
Merkins
Abe Pagodas
Peter Parkers
Monkey Humpers
“Thang:” The “Thang” was a continuation of what time didn’t allow for last week with the addition of one routine created by Dynamite to “light up” the intensity.
Routine 1: Webicide – Shimerville Rd parking lot spaces were used for this routine and the next routine. This routine came right from the Exicon and goes like this: Start at “base” line, run to line 1 and do one Merkin, run back to “base” line (a Suicide with a Merkin added). Next, run to line 2 and do two Merkins, run back to “base” line. Continue to line three with three Merkins -> to line 10 with 10 Merkins.
Routine 2: Bearicide – (Dynamite’s twisted mash-up of the Webicide) – Using Shimerville Rd parking lot spaces, this routine followed the same ladder of running to lines 1-10 in suicide fashion with an exercise performed at each line in parallel to the line number. The twist was this: bear crawl to each line and perform a burpee, jog back to “base” line. Rinse and repeat until line 10 is reached with 10 burpees. Dynamite performed 10 additional Burpees with Uptown on his 10 reps to grit and endure the pain he was feeling and to bring in the six.
Mosey to Pavilion 1 by the creek.
Routine 3: 1/2 W.A.S.H, but modified the “W” – Werkins to “S” – Squats x25 reps total; “A” – American Hammers x50 reps total; “S” – Step-ups x75 total; “H” – Hip Thrusters (Bridging) x100 reps total. This exercises was done where Dynamite counted down or up and Uptown exclaimed the number to keep the “pack” together.
Mosey back to the shovel flag site.
Mary: Knievel and 2.0’s x2 joined in selecting and performing exercises in Mary. All exercises selected with the exception of Side Plank – Hold were performed in cadence.
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Flutter Kicks x12 reps
American Hammers x12 reps
Side Plank – Hold x10 seconds/side
Big Boy Sit-ups x12 reps
LBC x12 reps
Box Cutters x10 reps
Merkins x12 reps
Freddie Mercuries x12 reps
Plank with Alternating Leg Lifts x12 reps. Modify Up: perform in low plank. Modify Down: Hold High or Low Plank
Crab Cakes x10 reps with a hold on the last rep on each leg.
Count-a-Rama: 5, including one FNG.
Name-a-Rama: Knievel, Spud, FNG – Daredevil, Uptown Girl, Dynamite
Announcements:
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Friday 04/10/2020 (Good Friday) at 0530 is Fleetwood’s Manniversary. Breakfast sandwiches will be catered following the beatdown.
Ruck Group email is established – g3tth3ruck0ut@gmail.com – I (Dynamite) messed up setting up an account with this email address so I have to wait the remaining days of 30 to create the FaceBook account and set-up a page for the LV Ruck Group. More to come.
CoT: Prayer of supplication for all battling COVID and for all frontline healthcare workers in caring for those ill with the virus. Prayer for other public servants, as well as, all those struggling with the effects to draw near to our Heavenly Father to find joy and contentment in the storm, find hope and peace that He offers all who come to His alter. – Song of inspiration for today: “O’ Come to the Altar” – Elevation Worship.
Q-Source followed, virtually, from multiple sites on the topic of “Shield-lock” led by Uptown Girl.
As always, thank you all for taking time to read this BB and for allowing me to lead you in an effective beatdown to continue helping you all accelerate in your First “F”. It is truly an honor and privilege to lead you all 43ft ahead!