Saturday, October 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Ironclad Beatdown in Memoriam

1

Spent a great Saturday morning beatdown w/ some outstanding Americans (Dreamliner & Bachelor Pad) to sweat together in memory of those who have paid the ultimate sacrifice for our nation.

The Thang

20 side straddle hops – In Cadence (IC)
– 10x Mericans
20 shoulder circles (each way) – IC
– 10x Mericans
20 imperial walkers – IC
– 10x Mericans
20 Don Coyotes – IC
– 10x Mericans

Mosey 1/4 way around the water.
B.L.I.M.P.S. round 1 (5x Burpees, 10x Lunges, 15x Imperial Walkers, 20x Merkins, 25x Plank Jacks, 30x Squats).
Mosey 2/4 way around water
B.L.I.M.P.S. round 2.
Mosey 3/4 way around water
B.L.I.M.P.S. round 3.
Mosey 4/4 way around water
B.L.I.M.P.S. round 4

Mosey to the Parking Garage. Run up each level and stop to do..
– 10x Americans at each level

Once at the top of the Parking Garage we do 22s… (in honor of Jolly 22).
– 22x Lt Dans (Leg super-beatdown)
– 22x BigBoy Situps
* At the 1/2 way mark rest by running down the parking garage to level 3 and running back up.

Return mosey to the flags.

COT

“No man is entitled to the blessings of freedom unless he be vigilant in its preservation.” – Gen. Douglas MacArthur

Share.

About Author

1 Comment

Leave A Reply