YHC always looks forward to a chance to lead at the Widowmaker. Since we have a collection of several AOs that the PAX come from you get to visit with PAX that you don’t normally see at your AO’s weekday beatdowns. On this humid June morning 15 PAX joined YHC in the parking lot including a large contingent from Alpharuck who had picked up a flying EH as they were rucking and FNG Anthill joined us for the beatdown.
0700, disclaimer delivered we moseyed up the parking lot and took a left down the trail, past the bathrooms to the parking lot at the other side of the soccer fields where the girls were waiting for us!
Warm-o-rama
- SSH
- Weed Pickers
- Sun Gods
The Thang
Partner up and grab one girl per pair. While one partner ran a loop down the parking lot to the stairs, up the stairs and return down the upper lot, partner two was performing the exercise. Flapjack and partner two now runs while partner one performs the exercise. The exercise would continue until the song ended and we go to the next exercise for the next song.
Exercises and songs:
| Life in the Fast Lane | 04:46 | Kettlebell Swing | |
| Reelin In The Years | 04:37 | Squat Press | |
| Peace of Mind | 05:03 | Hammer Curls | |
| Walk This Way | 03:31 | Squat w/ bag | |
| Another One Bites The Dust | 03:35 | Skull Crusher | |
| Black Magic Woman | 03:15 | Sumo Deadlift | |
| Give it Away | 04:42 | Overhead Press | |
| La Grange | 03:50 | Reverse Lunge and Press | |
| Whole Lotta Love | 05:39 | Turkish Getup L/R | |
| Free Bird | 09:18 | Merkins |
The pièce de résistance was 9+ minutes for merkins to finish the rotation.
After returning the the girls to the truck we ran back to the flag and finished with…
Mary
- LBC
- Dieing Cockroach
- Devito led us in more merkins to finish
COT
It was a great time with the gang today. Lots of mumblechatter, especially on the Turkish Getups and Merkins!
Welcome Anthill who just happened to be rucking in the park as the ruck crew came by and was asked to join and he did! (flying EH)
- Independence Day convergence with Cherokee
- Need 3 more PAX for Puerto Rico trip