FBBD

AO: Grindstone

When: 2024-03-04

QIC: jugdish

PAX (8): Corn Dog, Crab Cake, DirtyMO, Hail Mary, Shag, Snake, Snowman

Preamble:

The day before every beatdown, a Site Q waits for a preblast... Sensing no preplast, YHC checked the Q Sheet to see who was on deck at Grindstone.  Turns out it was YHC.  Lets go!

Warm-O-Rama:

Mosey followed by the standard intro and warmup.  Week pickers, good mornings, imperial walkers, something else probably too.

The Thang:

The PAX started with 2 sprints from the middle to the top of the big parking lot, starting easy and finishing at 80%. Next, Dora with a partner and a coupon.  50 shoulder press, 100 curls, 150 thrusters, while the alternating partner ran to the bottom of the parking lot and performed 2 burpees and ran back. Another sprint to the top of the parking lot for 8 minutes of abs, every 30 seconds:
  • 30 seconds plank
  • 30 second side plank
  • 30 second other side plank
  • 30 seconds LBC
  • 30 seconds Freddie mercuries
  • 30 seconds heals to heaven
  • 30 seconds high plank reaching left hand to right ankle.  Snowman fondly called this exercise a time waster.
  • 30 seconds time waster, right hand to left ankle
Repeat for another 4 minutes. Lastly, string of perils around the park, 25 donkey kicks at the wall of champions, 1 minute balls to wall at the wall, 25 alpha count step ups at the bleachers. Made it back to the flag with a minute to spare so we did some burpees to run out the clock.   This concludeded our Full Body Beat Down

COT:

Prayers were said, especially for Snowman's son who's partying it up in the Bahamas. : )

Naked-Man Moleskin:

Always an honor to lead ITG.  Thank you.

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