7 gloom bros left the solo Doozy runner in the dust to tackle today’s pain train shenanigans – here’s how down-ranger AOL almost lost his lunch:
The THANG:
WARMERAMA:
- Mosey down to the track and circle up at the bottom of the grassy hill
- Welcome & Disclaimer
- Variable IC Reps at the bottom and top of hill, variable movements called between sets
COP #1:
- Step onto the field and line up at one end for the DIME POUNDER COUNTDOWN:
- Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
- Sprint to the end, complete x100 SSH’s, Bernie back to start (…switched over to track to honor the preponderance of FIELD CLOSED signs…)
- Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
- 80yd, x80 Calf Raises
- 70yd, x70 Plank Jacks
- 60yd, x60 Monkey Humpers (2-ct)
- 50yd, x50 Mtn Climbers (2-ct)
- 40yd, x40 Squats
- 30yd, x30 WWII’s
- 20yd, x20 Flutters (2-ct)
- 10yd, x10 Burpees
COP #2:
- Mosey up to the practice field and partner up for a HUNDORA (x100 Reps per Round, x3 Rounds, different partner each round)
- Round 1 – x100 Alternate CNMerkins with Werkins
- Round 2 – x100 Leg Raises
- Round 3 – x100 Ball Dippers (2-ct)
- Moving partner runs width of Field and back
COP #4:
- Mosey up to the school’s brick wall for DONKEY KICK-OFF’s
- x5, 5 sec hold
- x10, 5 sec hold
- x15, 5 sec hold
- x20, donezo
Mosey BTTF for COT:
- Counterama # 7 (with Doozy 8)
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: YHC has been burned with solo-Q’s at SOT in the past, so it was great to have a solid mix of SOJ’ers and one HIM from Ohio for this Summer Tour beatdown. Efforts were made to convince Doozy to join us and make it a perfect 8-PAX but he wasn’t havin it. BAMF that he is, Herme pushed through the pain for his third beatdown in 24hr having attended a Men’s Alliance last night. YHC has heard mixed reviews on the duration, if not also the depth of difficulty, on the MA workouts, but Herme testifies the push with coupons for 30min deserves a nod. Maybe someday when the timeframe doesn’t completely conflict with family time, I’ll try it out. Great to have AOL join us and proclaim the brutality of RVA beatdowns (he attended a Pigskin whoopin at Howdown as well). Keep posting fellas! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Convergence Field Day tomorrow! 7am at Forrest Hill Park
- Next Tue AM Homerun Derby (instead of NoToll
- Next Tue PM 2nd F at Snuff’s Pool
Prayer Requests:
- AOL safe travels
- Friends and family members battling cancer and other serious illness/injury
