- When: 01/11/2020
- QIC: Boston Lager
- Pax: Armani, Ball Drop, Boston Lager, Cousin IT, Messi (2.0), Roker, Slalom, Slim Jim (DOUBLE RESPECT), Thunderbird
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!