A swarthy 8 gloomstuds assembled on the misty fields of Bon Iron, including a downrange champ from Ohio named Pinetree, and here is the beastmode superpump we endured… ahem, enjoyed!
The THANG:
WARMERAMA:
- Mosey lap and circle up
- Welcome & Disclaimer
- Warm-up Reps IC
BUILD-A-BURPEE BEAST:
- x6 Beast rounds, stopping at each of the six stops for x6 reps, but each round ADDING to prior reps
- Round 1: x6 Squats
- Round 2: x6 Squats + x6 Merkins
- Round 3: x6 Squats + x6 Merkins + x6 Plank Jacks
- Round 4: x6 Squats + x6 Merkins + x6 Plank Jacks + x6 Groiners
- Round 5: x6 Squats + x6 Merkins + x6 Plank Jacks + x6 Groiners + x6 Star Jumps
- Grand Finale Round 6: just a beautifully simple x6 Man Maker Burpee (8-count w merkin and plank jack in plank) at each line
QUARTER POUNDER:
- Mosey to 25yd, x25 WWII’s, bernie back
- Mosey to 50yd, x50 Humpers, bernie back
- Mosey to 75yd, x75 LBC’s, bernie back
- Mosey to 100yd, x100 SSH’s, bernie back
4 MINS OF MARY:
- Painfully slow Boat/Canoe
- Alabama Prom Dates IC
- Flutters IC
Mosey BTTF for COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- BOM Prayer
NMS: It’s been too long since YHC has enjoyed a build-a-beast. Banter was strong after everyone was repeatedly shouting “I’m a Star!” with the 5th Beast round. PAX looked super strong and finished the cumulative beast with plenty of time left, so we used the field markers for a classic quarter pounder to stretch our legs a bit. Enjoyed meeting Pinetree from F3 Canal Fulton (Ohio), here for his son’s soccer tournament. The Bon Iron PAX is getting bigger and stronger. Way to push fellas! Also really enjoyed our coffeerama after – appreciate you Machinhead!!! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Weekly Forge Coffee + QSource
- 3/7 10am Latinos Food Bank
- 3/7 NOS OTB RUCK
- Monthly: Breaking Bread, Bridge
- SEPT 26 GROW RUCK!