Banner Elk Beatdown

Banner Elk Beatdown

Workout Date:





Flash, Screamin' Eagle, OneCall (QIC)

The Thang:

Rainy and cold for these beach bums – 56

Found out earlier in the week that Flash would be close by to where Screamin’ Eagle and family and YHC and family were gonna be on vacay.  All other AO’s in this area are at least an hour and 20 min away.  So, YHC said I would Q – let’s do it!  Had a good plan for the terrain, but then it dropped 30 degrees from what we were used to and it was pouring a cold miserably rainy gloom.  So YHC modified and kept us under the picnic area.  No need to be cold and wet and maybe get feeling cruddy on vacation.

1 minute warning

SSH x 20 IC
IW x 20 IC
TTT x 15 IC
Windmills x 10 IC
Tempo Squat x 20 IC
Merkins x 15 IC
Get on a picnic table, use column if needed – 25 calf raises each leg OYO

30 second rounds
7 rounds each time

5 burpees each round – finish early, you get rest; you don’t – no rest
Rest time was 25 calf raises each leg OYO

2 burpees and 5 BBSU’s
Rest time was 25 calf raises each leg OYO

5 Merkins and 5 4-count flutters
Rest time was 25 calf raises each leg OYO

Let’s take a quick mosey and grab some well-placed landscaping stones and then back to the shelter

20 seconds on, 10 seconds off
8 rounds

Rest time was 25 calf raises each leg OYO

Tri extensions and/or skull crushers
Rest time was 25 calf raises each leg OYO

Shoulder presses
Rest time was 25 calf raises each leg OYO

20 Triple crushes OYO to put it all together

Alright, grab a bench
1 step up right leg, 1 left leg, 1 box jump, 1 dip, 1 derkin (or incline merkin if needed since the tiny stones were jabbing into hands)
2 of everything – all the way up as far as you could – try to make it to 10 of everything

Back to a round of Tabata with squats
Return stones

Finish with round of 25 calf raises each leg OYO


Count-O-Rama – 3
Prayer requests unspoken

– Just wanted to thank Flash for coming up to work out with us and to Screamin’ Eagle for getting up (after we both ate wayyy too much the night before).  Accountability and Fellowship are AWESOME and 1 of the many things that make F3 AWESOME!!!
– We almost had a Flying EH – guy actually from Florence was walking by before we started.  Invite extended.  He patted his belly and said, I need to work out, but I am gonna work out my brain indicating his Bible.  Introductions met and he was familiar with F3 from home.  He went on his way and we started.  Then a few minutes later he came back – told us the security guard told him the facility wasn’t open yet.  He looked like he wanted to join – but we were doing merkins IC on the picnic tables and I think he thought we were a tad crazy.  Anyhow, maybe he will check out Florence.  Hope so!

– Um…nothing we know if in Banner Elk!  Just travel safe!!!


Leave a Reply