- When: 10/09/2021
- QIC: Boston Lager
- Pax: Boston Lager, Breezy (Gorham), Erie, Padre (DOUBLE RESPECT), Quick Shot, Slim Jim (DOUBLE RESPECT)
- Extra Credit: Abu, Bench, Breezy, Padre
it has been a while since I have been the Q at the Beatdown. So, when Abu asked me to fill in this week since he was running in the Good Samaritan race I did not hesitate to respond.
Warm Up:
SSH IC X 15
Full Squat IC X 12
Merkin IC X 10
Big Arm Circles
Little Arm Circles
2 handed KB press X 10
KB Swing X 10
Work out:
KB Ladder Complex flow (IC):
- Clean form dead position X 5 each side
- Clean from dead position to squat X5 each side
- Clean from dead position to squat to press X 5 each side
- Clean from dean position to squat to press into a reverse lunge X 5 each side
Mosey over to the picnic shelter with 1 or 2 KB’s in hand
Picnic table super sets:
Box jumps X 12
Step Ups with the KB- 6 each leg
Derkins with feet on the bench seat- 15
Bulgarian split squat on seat- 6 each leg
First round was done in IC, the next two rounds were done OYO.
Mosey back to the circle
Partner up for DORA:
200 KB swings/run to the gym
Strict Press/run to the gym until 8am
Prayer Requests:
From Padre- Church member EJ (going through some real tough health issues)
injured PAX
Youth in our schools
Thanks Abu for the opportunity to Q!