12 PAX came out and found out what it meant to lift and carry heavy stuff around the AO. I went with an idea for the beatdown that I had used once before; the farmer carry. To be honest, this backblast might be a little off because I lost my cheat sheet that I had everything written on. I’ve delayed looking for it but couldn’t find it, so we’ll get the major aspects of the beatdown down.
Warm up:
- SSH x 20ic
- Windmill x 10ic
- Imperial hillbilly troopers x 10ic (8ct IST/Hillbilly combo)
- Bean pickers x 10ic
- Perfect squat x 10ic
- Perfect merkin x 10ic
The Thang:
- mosey to grab two blocks per person
- farmer’s carry to back hill
- 10-1 Block press/block squat ladder
- farmer’s carry to corner of church
- Ring of fire
- rd 1 – wall squat holding 1 block in lap or overhead / curls
- re 2 – wall squat holding 1 block in lap or overhead / front raise
- farmer’s carry to MO7s hill
- 10-1 both block 1 arm rows/two arm rows ladder w/ quadraphelia up the hill
- farmer’s carry to return blocks home
Mary:
- Fire hydrants x 10ic / ea leg
- Donkey kicks x 10ic / ea leg
Moleskin:
That was a beatdown that sucked a little more then anticipated. And I had one more station planned over at the Sportsman’s Club that we didn’t get to. I’ll save that for another time. Everyone put in solid work today grinding through and getting some good forearm/grip strength burn in. Tclaps to all PAX today. For those that wondered why two COT videos, I was doing Heisenberg a solid by not starting the video with him and then apparently decided to cut him out of the video entirely, so we did a second one that included him. Just thought it would be funny to post both.
Until next time,
Scarecrow
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