B.E.A.S.T. at BombSquad
Workout Date:
11/06/2017
QIC:
Crankbait
PAX:
Quaker, Mudslide, Sunshine, Handy Manny, Varsity, Miss Pacman, Crankbait
The Thang:
7 Pax arrived in the Gloom, eager to get the week started off right. Mumblechatter about the new AO Launch at the Village was abundant. The weather was perfect. The Pax were eager, and the B.E.A.S.T. awaited.
1 Minute warning
5:30 Disclaimer given
COP:
SSS IC x 20
TTT IC x 20
Windmill IC x 20
Imperial Walkers IC x 20
LBAC IC x 20
LBAC IR IC x 20
The Thang:
Mosey to big parking lot
B.E.A.S.T. Workout – to commemorate the many F3 Pax who completed the Spartan Beast in Spartanburg this weekend. 5 Stations were setup – 4 corners in the big lot, with a center station. The following exercises were performed in “escalator fashion”, running from station to station.
B – Burpees (Unpopular at best)
E – Everest (left leg lunge, right leg lunge, squat)
A – Amerkins
S – Side straddle hops
T – Tempo Amerkins (3 seconds down, 1 second up)
1st round – 10 reps each exercise
2nd round – 20 reps each exercise
3rd round – 30 reps each exercise
4th round – 40 reps each for a total of 100 for each exercise
Circle up
Flutterkick Thunderstruck – A true crowd favorite. Song plays for 5 minutes while the PAX held their feet 6 inches off the ground. The PAX performed a 4 count flutter kick at the sound of each “Thunder” in the song. The last refrain of “Thunderstruck” rang out as the clock struck 6:15.
COT
Count-o-Rama = 7
Name-o-Rama
Prayer requests (Victims of the church shooting in TX)
Announcements (Village opens tomorrow – 11/7, EH an FNG)
BOM
Moleskin
Quote of the Day – “Comparison is the thief of joy” – Theodore Roosevelt
Verse of the Day – “Pay careful attention to your OWN work, for then you will get the satisfaction of a job well done, and you won’t need to COMPARE yourself to anyone else.” – Galatians 6:4
Thanks to all the Pax who posted today. I’m thankful for your effort and fellowship, both of which help to push me every week to get better.
