It has been long overdue for me to Q the Beatdown, so when Abu asked I did not hesitate.  YHC wanted to give the PAX a little variety today with the goal to leave the entire body feeling smoked.  Three phases were in store for the PAX.

Here is how it went down:

Warm Up:

Regular deep squat 10 IC

Merkins 10 IC

Mountain Climbers 12 IC

KB Halo 8 each side

KB press 10 OYO- It was about this time Ball Drop rolls up in the circle.  The only KB not being used was the 70lb one.  Ball Drop picks it up like it was a 20lb KB and begins to press it like it was 20lbs.  The dude was a beast all day long!!!

KB Goblet Squat 10 IC

1st Phase:

YHC instructed the PAX to focus on technique with the following exercises while not worrying about weight or reps.

KB Snatch each arm- 3 rounds of 8 reps (modify if have to).

Around the world lunges with the KB held in the goblet squat position- 3 rounds of 8 lunges in different directions.

Lawn Mower Flow (I had to throw an Abu like exercise in right!) 3 rounds of 8 reps (modify if have to)

2nd Phase:

YHC had the PAX partner up for this phase.  When one partner was working the other was resting since Double KB’s were being used.

DB KB Front Squats- 3 rounds of 8

Double KB press- 3 rounds of 8

3rd Phase:

Staying with the partner theme- 1 partner did American Swings while the other ran to the gym and back.  The PAX did this until the end.

Prayer Requests:

Injured PAX

PAX looking for jobs

Armani has three interviews coming up.

Thunderbird mentioned he has a lot of friends and associates going through health issues.

Gamecock’s former teammate recently lost his life

Announcements:

Coop Strong 4 miler- March 21st

Robbies Club House Kick Ball tourney- March 21st

Night to Shine being held on Feb 7th at Covenant.  See Slack for a message from String Bean.

It was a pleasure leading these true HIM’s this am.  Everyone put the work in, and gave it their all.  Thanks Abu for the invite to Q!

 

 

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