F3 Radnor Lockup (Despite it saying Blast Furnace, this was done at the F3 Radnor Lockup location!)
Conditions : 47F and about to pour, rained during the last 15 minutes. The weather claimed a 100% chance of rain by the time our workout was done, but the 5 men who posted were not phased by a little rain!
Q : Spike
5 PAX posted
DISCLAIMER :
YHC totally forgot the disclaimer, but we post with each other 3-4 times a week, so I’m sure we all knew it by heart!
YHC willingly admits he did not create this beatdown, but found it on another backblast. YHC hopes that someone else who is searching for an easy beatdown can re-use this. This particular workout involves almost no running, can be done under a shelter, in place, or add moseys as needed. It may have been ElToro who pointed out that they actually make “0.0” bumper stickers!
Warmup :
Mosey from our cars to the skate park.
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10x SSHs – IC
10x arm circles – IC
Michael Phelps OYO
10x circle arms – IC
Plank Position – push down on toes (heels to ground) stretch
Best Stretch Ever – right leg 10 seconds, left leg 10 seconds with hands in the air
10x Plank Jacks IC
The Thang : Burpee Ladder
Each round, you start with the exercises from the previous round, add more. Easy as pie, right?
Round 1 : 5 burpees
Round 2 : 5 burpees + 10 merkins
Round 3 : 5 burpees + 10 merkins + 15 LBCs
Round 4 : 5 burpees + 10 merkins + 15 LBCs + 20 lunges
Round 5 : 5 burpees + 10 merkins + 15 LBCs + 20 lunges + 25 mtn climbers
Round 6 : 5 burpees + 10 merkins + 15 LBCs + 20 lunges + 25 mtn climbers + 30 sec plank
Round 7 : 5 burpees + 10 merkins + 15 LBCs + 20 lunges + 25 mtn climbers + 30 sec plank + 35 amer hammers
Round 8 : 5 burpees + 10 merkins + 15 LBCs + 20 lunges + 25 mtn climbers + 30 sec plank + 35 amer hammers + 40 SSHs
Round 9 : 5 burpees + 10 merkins + 15 LBCs + 20 lunges + 25 mtn climbers + 30 sec plank + 35 amer hammers + 40 SSHs + 45 big boi situps
Round 10 : 5 burpees + 10 merkins + 15 LBCs + 20 lunges + 25 mtn climbers + 30 sec plank + 35 amer hammers + 40 SSHs + 45 big boi situps + 50 squats
This beatdown was designed to be completed within 45 minutes, and we made it just in time. The rain started about 30 minutes into the workout, so we didn’t get too soaked by the end.
Lots of groaning by the middle, and some modification as well.
COUNT-O-RAMA : 5
NAME-O-RAMA
Announcements / Prayer Requests
Praises for Trigger’s new job that he starts today! Prayers for Einstein’s wife, and for Pebble’s daughter.
Words of wisdom today included be respectful to those you don’t agree with. We need more of this in today’s society – a way to have a respectful discourse with someone, even though you might not agree with or believe everything they do.
Closing Prayer / Circle of Trust / Ball of Man