Brisk Beatdown!

Brisk Beatdown!

Workout Date:





Hallpass (DR, Respect), Chicken Little, Manziel, Malpractice (Respect X3)

The Thang:

What a beautiful, brisk morning.  Most hate the cold, I love it…  It is the great equalizer, and an amplifier of pain.  With that being said… i was the only one in the parking lot w/ 5 mins to go.  A great debate was forming in my head as i contemplated dunkin donuts vs running.  Malpractice pulled in and being 30 degrees, i figured he’d be good with coffee too.  But then Hallpass pulled in so 3 was a go. 2 mins and chicken little decided to show up.  Time to get started….  (Manziel Pulled up at time)

Warm up…

SSH x 20 IC, Black Friday Merkins..  BOGO so Buy 5 Merkins, get 5 Merkins Free!! IW x 20 IC, TTT x 10IC, Mountain Climbers x 15 IC

Line UP:  High Knees x 25 Yds, Butt kicks X 25 yds, karaoke x 25 yds (Down and Back)

Mosey over to Yoga Mat

American Hammers x 20 IC, Heels to Heaven x 20 IC, Big Boy’s x 20 OYO

DORA.  100 Merkins, 200 Squats, 300 Flutter Kicks

Partner A starts count, Partner B runs up hill around building and back.

After we complete that mosey over to tennis courts

Agassi’s w/ Increasing count Merkins.

This is a double court suicide w/ Merkin at each line.  1st line 1 merkin, 2nd line 2 merkins ect… all the way to 10.

Mosey around pond up to Fountain.  7’s- Dips and Step Ups (2 Count so both legs =1)

After that we Mosey’d the long way home hitting the sand parking lot for some Pylon Step ups.  Malpractice set the pace for indian run home.  each pax drop and complete 2 big boys run to front.

Enough time for Mary (Pax Choice)

Malpractice- American Hammers x 10 IC

Chicken Little-  Elf on Shelf x 10IC

Manziel- Crunchy Frog x 10IC

Hallpass- Box Cutters x 10IC

YHC- Taped the box back (Box Cutter Reverse Direction) I dont know what its called… x 10 IC

1 Minute to stretch out…


Count o Rama

Name o Rama

Announcements- DEC 4 N vs S Football game, Date Night!!  DEC 11th F3 Grand Strand Christmas Party!!  DEC 18th Ugly Sweater Christmas convergence in Conway!!


Honor to Lead



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