Seven warriors braved HBR on a quick tour of what is normally Swamp land. It started with I hope it’s not like yesterday. Well good news folks it was a totally different beatdown and it went a little like this.
Mosey around the school to high ground for a
Warmarama:
arm circles x 15
Reverso x 15
Don Q x 10
Dead man hang x 10
Merkins x 10
American Hammers x 25
Freddie Mercuries x 25
Descend into the swamp for which was 100% dry today for COP #1
Big Apple Turnover with a twist
We visited the big Apple on this journey from one end of the swamp to the other. Ultra distance for the big Apple!
first 25% near bearcrawl 25 merkins,
crab walk 50% 50 WW2s
Bear crawl 75% 75 LBCs
Crab Walk 100% 100 squats
Mosey to the pitchers mound for COP #2
Today we played a little Home Run Derby
First up called for imperial walkers while the timer pitches, and runs the bases for a home run.
Pax performs excercises while home run is hit
Russian soldiers,
Calf raises,
Merkins,
Dead man hang,
Side straddle hops
Air presses
All 7 pax hit a home run today with a special ceremony at the end! Hope to see this one rotated around for those who showed up today you know what I mean.
Mosey to Cop # 3
One end of the dry swamp to the other we did a Quarter pounder
25% merkins Bernie back
50% Mountain Climbers Bernie to start
75% Flutter kicks Bernie to start
100% LBCs Bernie to start
Pinto gave a 10 second recovery then we mosied.
Mosey to Cop #4
The Big Bang
Shoulder to shoulder the pax stands and when the Gun goes off it’s a 20 second sprint as the pax scrambles in every direction and performs 20 reps of an exercise at the end of the sprint
Bang: side plank 10 seconds a side
Bang: 20 plank jacks
Bang: 20 merkins
Bang: 20 side straddle hops
Bang 20 flutter kicks
Mosey to the flag for a quick
25 American hammers
And 50 LBCs
Times up!
Thanks for letting me host this morning gents! SYITG
2 Comments
Poor Pinto walked right into your trap.
I was glad to have my extended stretching time.
Good Q RR. Definitely not a WTH beatdown but still painful.