Mosey, Jump, Hold, Run

AO: Lightning Rod

QIC: Steamy Nix

PAX: Goon, Slash, Free Lunch, Herbie,


62 degrees and no sun

Warm up

  • 25xIC SSH
  • 12xIC Don Quixotes
  • 10xIC 3rd Grade
  • 10xIC Daisy Pickers
  • 10XIC (each leg) Dolly Partons

The Thang

  • Part 1
  • mosey around building to west side of school
  • One set of 15 box jumps followed by 15 Merkins
  • Wall sit for 20 seconds, followed by 20 HC halos, 10 sec hold, 12 cherry pickers, 10 sec hold, 10 Moroccan night clubs.
  • Repeat 2 whole shabange 2 more times.
  • Part 2
  • mosey to track
  • Complete each exercise as a group but OYO to failure while one member runs 400 meters. When the member is done, swtich to the next exercise
    • Squats
    • Ankle touch planks
    • Lunges
    • Repeat the above 3, then
    • Big Boys
    • Merkins
    • Penguins


Today I looked for feedback on how to run a beatdown. Slash and Free Lunch emphasized that it is an art form that takes practice. They had some tips about flow and providing exercises that both the aspiring and super-fit can be challenged in.

I then ended in a prayer of thanksgiving and aid for the men there.

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