I’m not sure if you’re aware, but it’s GTE week. YHC noticed yesterday that the Q-sheet was open so the spot was claimed with the intention of having a lower-RPM beatdown with this weekend in mind. Nonetheless, today’s NTB beatdown had all the signature trademarks: confusion, over-exertion of one muscle group (holy quads), an epic playlist, and a couple of good laughs.
0530 hot start with five suicides on the basketball courts, followed by a classic warmarama circle, all to the catchy beat of Epic Sax Guy. Several comments were made about dentist office waiting rooms and elevators, but deep down the PAX knows they’re growing to love it.
COP #1: Blackjack Quadriceps
- Shuttle back and forth from baseline to baseline for ascending squats and descending lunges totaling up to 21! Like 7s or 11s but worse.
COP #2: Grand Slam Four Corners
- The idea was decent, the explanation needed improvement. We got it on the second rendition. Each corner is the same movement, but the box gets larger with each round. In future beatdowns the travelling portion between corners can be more challenging which would make the whole circuit better. Today we mosied around.
- Corner 1: (5) merkins
- Corner 2: (5) WWIIs
- Corner 3: (5) Cruncy Frogs
- Corner 4: (5) Flutter Kicks
- We went through the 16 corners a second time, performing one burpee at each corner.
Finished with (10) Eskimo Merkins and then returned back to the flag for numbers, names, announcements, and prayer requests.
All PAX are invited to the Friday evening GrowRuck rally on Friday night! Come out for a unique 2nd-F event with the region.