- Post Type: Backblast
- When: 02/11/2022
- AO: Downtown
- QIC: Wirenut
- FNG's:
- PAX: JJ, Capt. Stubing, Volt, Mayor, Hush Puppy, Camelia(R), Purple Haze(R), Easy Rider(R)
It’s Friday, I ain’t gotta go to work, and I ain’t got s#*t to do. What a better way to kick this day off than a good ol Downtown Beat Down. No FNG’s no Kotters so no Disclaimer let’s get to work.
Quick Warm-Up
- 25 SSH IC
- 5 Burpees OYO
- 20 Gravel Pickers IC
- 5 Burpees OYO
- 15 MNC IC
- 5 Burpees OYO
Turn to the Flag for the Pledge
Let’s Mosey to the Parking Deck
The Thang
We started off with Route 66 with Hand Release Merkins 1 rep on the first level add a rep at each level all the way to the top with 6 reps and worked our back down to the bottom fro the final 11 reps.
Next we worked our way back up and down the Parking Deck as follows. We performed an exercise at each deck followed by a run to the top deck and back down to the stairs to the starting point at the first deck. Rinse Repeat all previous rounds to begin each new one.
- Round 1 – Bottom deck 10 Merkins run to top deck and back down stairs to bottom
- Round 2 – Rinse Repeat with 20 Lunges on 2nd deck
- Round 3 – Rinse Repeat with 30 squats on 3rd deck
- Round 4 – Rinse Repeat with 40 Mountain Climbers on 4th deck
- Round 5 – Rinse Repeat with 50 Flutter Kicks on 5th deck
- Round 6 – Rinse Repeat with 60 LBCs on top deck
Mosey back to the Flag we’ve still got a few min. so we pounded out a few rounds of dips and box squats on the benches 20 reps each OYO to finish everything off.
Time
COT
Announcements.
Lots and lots of run and relay opportunities
Lots of Prayers Spoken and Unspoken.
This was my first Downtown Q looking forward my next one soon.
Thanks Men .
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