After getting the Q ghosted from me at Satan’s last Friday – YHC was ready for some payback! Bitter sweet seeing the sad look on Rudy’s face when he rolled into the parking lot – but now he’s got the flag for some future payback! State Farm is the captain now…
- Warm-up: Indigenous plate run two groups (Rear pax does one burpee, runs to front and takes 10# plate)
- Circle UP – Disclaimer – Various IC XO’s – F3 Mission and Credo
- Tennis Court – Merkin jax suicides
- 1rep/4reps – perfect merkin then plank Jax
- Bear crawl to net
- 2reps/8 reps
- Crawl bear back
- 1rep/4 reps
- Repeato for 3/12 reps and 4/16 reps – swoldiers were feeling it!
- Relays
- Sprint to other end of horseshoe first PAX calls out XO – go until 6 is in then 5 reps in cadence
- First set – American Hammers
- Second Set – Alabama Prom Dates
- Bank Vault
- Pax Circle Up for “Banking” XO’s – all pax combine reps together while 2 pax do various MOT exercises
- Round 1 – timer – Partner Sprint with bands to end and back
- Round 1 – Pax Bank – 1,000 Merkins
- Rounds 2 thru 5 – timer – bear crawl pull thrus with Cindy
- Round 2 – Pax bank – 1,000 Diamond Situps
- Round 3 – Pax Bank – 1,000 Groiners
- Round 4 – Pax Bank – 1,000 Flutter Kicks
- Round 5 – Pax Bank – 500 Burpees
- Finisher – Run to end of horseshoe – single leg/arm XO’s in Cadence
- MBTTF
- Names, Numbers, Announcements
- Ultimate tourney, James River Float, Convergence 9/21, get on your summer tour!
Enjoy the ghost flag takeover! Coming to an SOJ AO near you. Great seeing the hard work put in today – absolute humid mess out there but everyone rose to the challenge. Props to Stinger (Downrange from Tuscaloosa Alabama) – he’s an old friend of Purple Rain and Heist – great to see him enjoying the Monday Beatdown. Love this group of PAX – I have to BRING It to challenge these guys. Thanks all – enjoy the week! SYITG.
-State Farm
