7/7/2021 – Bleacher Beat Down

AO: Lightning Rod

QIC: StrayCat

PAX: Bob Evans, Bunny, Ghost, Herbie, Kiwi, Samurai, Slash, Stray Cat, Walkman, Whitney,


58F & Cloudy

Warm up

Side Straddle Hop (x20)

Side Lunges (x10)

Imperial Walkers (x10)

Third Grade Exercise (x10)

Windmills (x10)

Mosey to the Bleachers

The Thang

Two PAX: Rotate two at a time running all the bleacher stairs while the rest repeat a set of exercises.

Exercise Set 1

10 Decline Merkins

20 Jump squats on bleachers

30 Big Boys

repeat until runners com back

Exercise Set 2

10 Dips

20 Step ups on bleachers with high knee (each side)

30 LBC (Hard count)

repeat until runners com back

Exercise Set 3

10 Diamond Merkins

10 Burpees

30 Leg Lifts

repeat until runners com back

Exercise Set 4

Hold Plank until runners come back

Everyone ended up running bleachers twice and we ran through each set of exercises at least 2X. Bob Evans and Slash cheated the first time an only ran 3 stairs, but they got straightened out the second time. Several PAX were glad to do fewer planks.


I shared with the Pax that I’ve been injured a few times during F3 (wrist and shoulder). My body has recovered, and I’m grateful and amazed at how resilient our bodies are. Good job to all the PAX for continuing to take care of themselves and train their bodies.

We ended with some sharing from Bunny about moving to Italy on Friday. Safe Travels! The PAX will miss you and the upper body beat downs!

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