Vroom! Vroom!

Vroom! Vroom!

Workout Date:





Sunshine, Brownbag, Rubber, Skidmark, El Red Cardo, Red Coat, Quaker (QIC)

The Thang:

AO: The Village

CONDITIONS: 81 degrees, Breeze, Dry

Woke up this morning expecting heavy rain courtesy of Hurricane Michael, however, it was not raining, It was actually dry, and quite humid.  Pull up to the Village Gate just behind the Waterway Palms Clowncar. I parked and planted the BombSquad Shovel Flag as Red Coat & Skidmark exited the Clowncar. Sunshine was next to arrive and at the 1 minute warning it looked like there would be only 4 HIM taking the DRP this morning. As we began the COP, Rubber rolled in “right on time”, then Brownbag joined us.  Out final PAX to attend was El Red Cardo, who apparently likes to make an entrance at each Beatdown and arrive 2 minutes after the start time.

5:29 – One Minute Warning

5:30 – Proper Disclaimer

COP: 20 SSH IC; 15 Cheerleaders IC; 15 Imperial Walkers IC; 15 TTT IC; 16 Windmills IC; 15 Big Baby Arm Circles IC; 15 BBAC in Reverse IC; 22 Merkins OYO; 15 Tempo Squats IC; 15 Hillbillies IC

Indian Run around perimeter of AO

The THANG: Each PAX grabs a cinder block from Coupon Pile and line up shoulder to shoulder in Parking Lot

F3 Nascar – PAX #1 calls out an exercise for all PAX to do AMRAP while PAX #1 sprints 1 large lap around Parking Lot. When PAX #1 returns then PAX #2 calls out exercise for all PAX to do AMRAP . . .etc, etc.  . . until each PAX has called out an exercise of their choice

  1. Derkins (Sunshine)
  2. Overhead Press (Rubber)
  3. Block Swings (Quaker)
  4. BBS with Block (BrownBag)
  5. Manmakers (Red Coat)
  6. Bent Over Rows (Skidmark)
  7. Curls (El Red Cardo)

Rinse & Repeat, however, each PAX back pedals 1/2 Parking Lot

  1.  Flutter Kicks with Block (Sunshine)
  2. Tricep Extensions (Rubber)
  3. Squats with Block (Quaker)
  4. BBS with Block (BrownBag)
  5. BBS with Block (Red Coat)
  6. Arm Extensions with Block (Skidmark)
  7. American Hammers with Block (El Red Cardo)

Mosey to Buses Parking Lot & partner up

3-2-1 AROD -PAX #1 runs across paring lot & back while PAX #2 does exercise AMRAP, then flip/flop until all reps of each exercise is completed

Exercise #1 – 300 Little Baby Crunches

Exercise #2  – 200 Squats

Exercise #3 – 100 Merkins

Mosey back to the blocks in main Parking Lot

5 Manmakers OYO

Return blocks to Coupon Pile & mosey back to the Shovel Flag

MARY: 15 Flutter Kicks IC (Quaker); 10 Freddy Mercury’s IC (Red Coat); 10 Hello Dolly IC (El Red Cardo); 10 BBS OYO (BrownBag); 10 Heals to Heaven IC (Skidmark)

Time Called

COT: Announcements: Sunshine & Rubber have CCU Football tickets for this Saturday (10.13.18) evening game . . .if interested contact them ASAP! CCU Football game on 11/3/18 Contact Geno (currently 60 PAX & family have committed); T-shirt for The Village are almost here! Get Hyped!!!

Payers for everyone affected by Hurricane Michael. General Prayers for all PAX



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