Warm Up

1 lap

Punch Jacks x 10 IC

Merkins x 10 IC

Squats x 10 IC

Single Leg RDLs x 10 each side IC

Grab a KB, any KB to demo the exercises

Russian Swing x 10 IC

Clean x 5 each side IC

Thruster x 10 IC

Alternating Lunge Row x 5 each side IC

 

The Thang

Pick a Line

KBs – 20 – 25 – 35 – 40 – Med Ball – Slam Ball

KBs – 25 – 35 – 40 – 45 – Med Ball – Slam Ball

KBs – 45 – 50 – 55 – 60 – Med Ball – Slam Ball

Round 1

KB – Russian Swing x 5

Med Ball – Kneeling Chest Pass Plyo Merkin x 10

Slam Ball – Wall Balls (Squat Throw Up) x 20

Round 2

KB – Clean x 5 each side

Med Ball – Rotational Scoop Toss x 5 each side

Slam Ball – Slam Up Down x 20

Round 3

KB – Thruster (Goblet Squat Press) x 5

Med Ball – Pitcher Throws x 5 each side

Slam Ball – Underhand Throw for Height x 20

Round 4

KB – Alternating Lunge Row x 5 each side

Med Ball – Sit Up Throws x 10

Slam Ball – Cross Body Slam x 20

Round 5

KB – Sumo Deadlift High Pull x 5

Med Ball – Alternating Rotational Scoop Toss x 5 each side

Slam Ball – Wall Balls for height x 20

Mosey to the pull up bars

YHC asked each person how many chin ups they could do. We went one at a time to and once the person up knocked out their number OYO, YHC grabbed their legs to knock out 5 more. All reached their goal number, some even exceeded it.

Mosey back to the flag

Prayer Requests: praise for Backstop, Cold Cut’s niece, praise for my pops news about his PSA count (retest in 3 months), praise for Cable’s CT scan positive results, Kingpin, one of my GAs Abby’s friend, Thunderbird’s 2.0’s friend Connor’s cancer diagnosis and treatment,

Announcements: Cold Cut will be Qing 6 times next week. 2.0 Friendly football next Saturday at Boyd Lee.

Moleskin: Today is my first post since the Ironclad ½ Marathon CSAUP. Being sick sucks. There were several times that I thought I turned the corner and then woke up sicker than the day before. I was so glad to feel like myself on Friday because I didn’t want to miss another Boyd Lee Beatdown. Big thanks to Cable and Cousin IT for stepping up to Q in my absence. I wanted to come back with a bang and with the recent mumblechatter of Cousin IT’s new 50# KB, I knew the PAX would enjoy challenging themselves with some heavier bells. I brought everything for the workout to ensure I had what I wanted. After a nice EC Ruck with Cousin IT, Arkansas (who couldn’t stay for the beatdown), and two FiA ladies, I started to set up with the help of some PAX. As others arrived, I told them to leave their KBs in their car. After demoing all the exercises, we picked a line and moved quickly through each bell and then to the med and slam balls. After each round PAX recovered and encouraged all to finish. Since we were doing max effort, the small recovery was very nice. After completing 4 rounds, we have enough time for overtime. Backstop was introduced to the 15 extra minutes and one of the things that makes Boyd Lee Beatown a beatdown. There were several times in the workout where he would shout out, “Somebody call my momma,” thus giving me the title for this workout. With a few minutes to spar, rather than circling up for Mary, 1 set of max chin ups popped in my head. Therefore, we mosey to the pull up bars to see what we had left in the tank. Something freaking awesome happened over there. Slim Jim had difficulty getting up on the high pull up bar. After another attempt with some assistance, he still slipped off the bar to where he ended up doing his on the shorter bar. After everyone went, Slim said, “hold up, I want to do this.” With some assistance and encouragement, he knocked out his chin up on the high bar and then got 5 more with us holding his legs. This fired us all up so much. What a great way to end the workout.

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